{"id":66306,"date":"2024-10-13T08:08:21","date_gmt":"2024-10-13T08:08:21","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=66306"},"modified":"2024-10-14T07:24:30","modified_gmt":"2024-10-14T07:24:30","slug":"mediterranean-diet-meal-prep","status":"publish","type":"post","link":"https:\/\/dev.betterme.world\/articles\/mediterranean-diet-meal-prep\/","title":{"rendered":"Mediterranean Diet Meal Prep Plan Tips to Get You Started"},"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\/mediterranean-diet-meal-prep\/#What_Is_the_Easiest_Mediterranean_Diet_Meal_Plan\" >What Is the Easiest Mediterranean Diet Meal Plan?<\/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\/mediterranean-diet-meal-prep\/#What_Exactly_Do_You_Eat_on_A_Mediterranean_Diet_Plan\" >What Exactly Do You Eat on A Mediterranean Diet Plan?<\/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\/mediterranean-diet-meal-prep\/#What_Is_Not_Allowed_on_the_Mediterranean_Diet\" >What Is Not Allowed 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-4\" href=\"https:\/\/dev.betterme.world\/articles\/mediterranean-diet-meal-prep\/#How_to_Make_a_Mediterranean_Diet_Meal_Week_Plan\" >How to Make a Mediterranean Diet Meal Week Plan<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/dev.betterme.world\/articles\/mediterranean-diet-meal-prep\/#Start_with_What_You_Know\" >Start with What You Know<\/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\/mediterranean-diet-meal-prep\/#Decide_How_Many_Days_of_the_Week_Youd_Like_to_Meal_Prep\" >Decide How Many Days of the Week You\u2019d Like to Meal Prep<\/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\/mediterranean-diet-meal-prep\/#Batch_Cook_%E2%80%93_Especially_Your_Grains\" >Batch Cook &#8211; Especially Your Grains<\/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\/mediterranean-diet-meal-prep\/#Buy_Seasonally\" >Buy Seasonally<\/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\/mediterranean-diet-meal-prep\/#Find_Shortcuts\" >Find Shortcuts<\/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\/mediterranean-diet-meal-prep\/#If_You_Get_Bored_Easily_Have_Some_Variety\" >If You Get Bored Easily, Have Some Variety<\/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\/mediterranean-diet-meal-prep\/#Make_Your_Sauces\" >Make Your Sauces<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/dev.betterme.world\/articles\/mediterranean-diet-meal-prep\/#How_to_Make_Your_Mediterranean_Diet_Meal_Prep_Vegetarian\" >How to Make Your Mediterranean Diet Meal Prep Vegetarian<\/a><\/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\/mediterranean-diet-meal-prep\/#How_to_Come_up_with_Recipes_for_a_Mediterranean_Diet_Meal_Plan\" >How to Come up with Recipes for a Mediterranean Diet Meal Plan<\/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\/mediterranean-diet-meal-prep\/#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-15\" href=\"https:\/\/dev.betterme.world\/articles\/mediterranean-diet-meal-prep\/#FAQs\" >FAQs<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/dev.betterme.world\/articles\/mediterranean-diet-meal-prep\/#Do_you_lose_belly_fat_on_a_Mediterranean_diet\" >Do you lose belly fat 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-17\" href=\"https:\/\/dev.betterme.world\/articles\/mediterranean-diet-meal-prep\/#Is_Greek_food_Mediterranean\" >Is Greek food Mediterranean?<\/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\/mediterranean-diet-meal-prep\/#Why_is_chicken_not_on_the_Mediterranean_diet\" >Why is chicken not 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-19\" href=\"https:\/\/dev.betterme.world\/articles\/mediterranean-diet-meal-prep\/#Is_rice_OK_on_the_Mediterranean_diet\" >Is rice OK on the Mediterranean diet?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/dev.betterme.world\/articles\/mediterranean-diet-meal-prep\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">In the world of health, fitness, and nutrition, it\u2019s quite common to see diets gain popularity very quickly and fall off just as fast. However, hidden within these trends are diets that have stood the test of time and while they may not be as trendy, they are healthy and effective. The <a href=\"https:\/\/betterme.world\/articles\/7-day_mediterranean_diet_for_weight_loss\/\">Mediterranean diet<\/a> is one such eating plan.\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=mediterranean_diet_meal_prep\" 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;\">One study comparing different eating plans described this plan as a food-based, nutrient-adequate, and focused diet that is good for maintaining long-term weight reduction (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC8017325\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">). Another study reviewing trials done on the diet suggested that it has beneficial effects that may be primarily related to its anti-inflammatory and antioxidant properties, in addition to the effectiveness of this dietary pattern in controlling waist circumference and obesity (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC9317652\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Clearly, the <a href=\"https:\/\/betterme.world\/articles\/mediterranean-diet-meal-plan\/\">Mediterranean diet meal plan<\/a> is a great option for those who are looking to better their health and\/or manage their weight. But how do you deal with meal prepping for it? Read on to learn more about how you can get started on the Mediterranean diet meal prep, the approved food list, how to make it vegetarian, and more.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_the_Easiest_Mediterranean_Diet_Meal_Plan\"><\/span><b>What Is the Easiest Mediterranean Diet Meal Plan?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The easiest Mediterranean diet plan is simply one that works for you. As with all other popular diets, the eating plan emphasizes certain types of foods over others, but it is highly flexible and adaptable.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">When it comes to meal planning, however, you should pick the foods that are easily accessible and affordable to you and that you enjoy.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This helps ensure that you\u2019ll eat all the meals, thereby avoiding food waste, and you also get to save some money and remove the hassle of trying to find foods that may not be easy to find in your region.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Exactly_Do_You_Eat_on_A_Mediterranean_Diet_Plan\"><\/span><b>What Exactly Do You Eat on A Mediterranean Diet Plan?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">As stated above, this eating plan has some guidelines that direct you as to what you should eat more of, what you should limit, and what you should avoid. But what exactly is on the approved <a href=\"https:\/\/betterme.world\/articles\/mediterranean-diet-food\/\">Mediterranean diet food list<\/a>?<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The first step in doing your Mediterranean diet meal prep is understanding what this diet includes, and the rules are very simple. This eating plan involves a high intake of fruits and vegetables, whole grains, legumes, nuts, and seeds. Low-fat dairy is consumed regularly, while fish, poultry, and eggs can be enjoyed in moderation. Red meat is very limited. (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC8017325\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Research also states that when it comes to eating behaviors in Mediterranean countries, the common features include (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC9317652\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">)<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">A daily consumption of non-refined cereals and other products, in addition to fresh fruits, vegetables, nuts, and low-fat dairy products<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">A reliance on olive oil as the principal source of lipids (aka healthy fats)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">A moderate consumption of fish, poultry, potatoes, eggs, and sweets<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">A moderate intake of alcohol, preferably red wine, and usually with meals (optional)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Limited consumption of red meat &#8211; usually once a month or so<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">The inclusion of regular physical activity in your day-to-day life<\/span><\/li>\n<\/ol>\n<p><strong>BetterMe: Health Coaching app is a foolproof way to go from zero to a weight loss hero in a safe and sustainable way! What are you waiting for? <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=mediterranean_diet_meal_prep\">Start transforming your body now!<\/a><\/strong><\/p>\n<p><span style=\"font-weight: 400;\">The following table further breaks down the types of foods that you should be using in your Mediterranean diet recipes:<\/span><\/p>\n\t\t\t\t\t\t<div class=\"wpsm-comptable-wrap\">\n\t\t\t\t<table id=\"wpsm-table-404\" class=\"wpsm-comptable \">\n\t\t\t\t\t\t\t\t\t<thead class=\"wpsm-thead wpsm-thead-default\">\n\t\t\t\t\t\t<tr>\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<th>Vegetables<\/th>\n\t\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<th>Fruits<\/th>\n\t\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<th>Legumes and Grains<\/th>\n\t\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t\t\t\t<\/tr>\n\t\t\t\t\t<\/thead>\n\t\t\t\t\t<tbody class=\"wpsm-tbody\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<tr>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tCabbage\r\nBell Peppers\r\nCarrots\r\nKale\r\nCucumbers\r\nSquash\r\nCauliflower\r\nTomatoes\r\nOnions\r\nSweet Potatoes\r\nBroccoli\r\nZucchini\r\nLettuce \r\nSpinach and Swiss chard\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tApples\r\nOlives\r\nOranges\r\nPeaches\r\nPears\r\nPomegranate\r\nGrapes\r\nWatermelon\r\nFigs\r\nDates\r\nTangerines\r\nAvocados\r\nStrawberries\r\nCherries\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tOats\/oatmeal\r\nChickpeas\r\nBrown\/green\/red lentils\r\nBrown\/wild rice\r\nBulgur\r\nBuckwheat\r\nKidney beans\r\nQuinoa\r\nFarro\r\nCouscous\r\nBlack beans\r\nSoybeans\r\nWhole-wheat bread and pasta\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/tr>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<tr>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tHerbs and Spices\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tSauces\/Seasonings\/ Flavourings\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tNuts and Seeds\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/tr>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<tr>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tGarlic\r\nRosemary\r\nOregano\r\nDill\r\nCilantro\/coriander\r\nMint\r\nBasil\r\nPaprika\r\nCumin\r\nCinnamon\r\nCloves\r\nTurmeric\r\nChili peppers, etc.\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tVinegar (apple cider, balsamic, etc.)\r\nRed wine (for drinking and cooking)\r\nTahini\r\nTzatziki\r\nHummus\r\nSalt\r\nOlive oil\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tAlmonds\r\nChia seeds\r\nWalnuts\r\nSesame seeds\r\nPine nuts\r\nHemp seeds\r\nPistachios\r\nSunflower seeds\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/tr>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<tr>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tFish\/Seafood\/Poultry\r\n(to be consumed in moderation)\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tDairy\r\n(to be consumed in moderation)\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tRed Meat\r\n(limited consumption)\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/tr>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<tr>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tChicken\r\nSalmon\r\nDuck\r\nShrimp\r\nTuna\r\nTurkey\r\nSardines\r\nHalibut\r\nEggs (chicken, quail, duck, etc.)\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tGreek yogurt\r\nKefir\r\nCheeses such as feta, brie, cotija, Swiss, halloumi, ricotta, manchego, and parmesan\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tLean beef, pork, and veal\r\nGame meats are also allowed\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/tr>\n\t\t\t\t\t\t\t\t\t\t<\/tbody>\n\t\t\t\t<\/table>\n\t\t\t<\/div>\n\t\t\n<p><span style=\"font-weight: 400;\">To make your shopping experience much better for yourself:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Use this table to make a list of what you have and don\u2019t have in your fridge\/pantry. This will prevent overspending.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Make a menu before you head to the store. Having an idea of what you want to eat for the week will help make the shopping trip more seamless.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Shop seasonally. Produce is always much cheaper when it\u2019s in season.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">If you can\u2019t find a particular food item, search for a healthy alternative.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Remember that this diet is about broadly emphasizing certain food types &#8211; the specific foods and flavors are up to you.<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">To learn how to use all these foods in your meal prep, check out the <\/span><a href=\"https:\/\/betterme.world\/articles\/mediterranean-diet-30-day-meal-plan-1500-calories\/\"><b>Mediterranean diet 30-day meal plan <\/b><\/a><span style=\"font-weight: 400;\">for some fun meal ideas.<a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=mediterranean_diet_meal_prep\"><img decoding=\"async\" class=\"aligncenter wp-image-30039 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/11\/1-4-1.png\" alt=\"mediterranean diet meal prep\" \/><\/a><\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_Not_Allowed_on_the_Mediterranean_Diet\"><\/span><b>What Is Not Allowed on the Mediterranean Diet?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Here are the foods you should be aware of and not include on your grocery list or in recipes when making your Mediterranean diet meal prep for beginners:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Added sugars &#8211; This means table\/cane sugar, in addition to foods and drinks that are high in sugars such as sodas, baked goods, ice cream, syrups, etc.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Refined grains &#8211; While whole grains are encouraged, refined\/processed grains are not. Options such as white rice, white bread and pasta, etc. shouldn\u2019t be a major part of your eating plan.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Unhealthy fats &#8211; These are largely found in ultra-processed and fried foods, so do not buy or eat them. Make sure to also avoid or really limit the consumption of butter and fatty meats.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Processed meats such as sausages, hot dogs, deli meats, and beef jerky.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Highly processed foods &#8211; Fast food, convenience\/box meals, etc.<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">As you can see, the Mediterranean diet is not nearly as strict as other popular diets. It doesn\u2019t limit any of the major food groups, nor does it cut out any natural foods from its approved food list. This makes it one of the easiest diets to follow.<\/span><\/p>\n<p><i><strong>Read more: <\/strong><\/i><a href=\"https:\/\/betterme.world\/articles\/7-day_mediterranean_diet_for_weight_loss\/\"><i>7 Day Mediterranean Diet for Weight Loss: What to Eat and How to Follow<\/i><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_to_Make_a_Mediterranean_Diet_Meal_Week_Plan\"><\/span><b>How to Make a Mediterranean Diet Meal Week Plan<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Here are some tips to help you meal prep for this eating plan:<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Start_with_What_You_Know\"><\/span><b>Start with What You Know<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The best thing about the Mediterranean diet food list is that it\u2019s extensive and that most of the emphasized foods on the list are things you\u2019re already familiar with.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">When making your meal prep menu, choose the foods that you\u2019re most comfortable with in terms of prep and taste. You can also plan meals around what\u2019s in season or on sale at the supermarket.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Decide_How_Many_Days_of_the_Week_Youd_Like_to_Meal_Prep\"><\/span><b>Decide How Many Days of the Week You\u2019d Like to Meal Prep<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This will help avoid food waste if there are leftovers and can save you money. While fresh foods are great, they go bad quickly if they\u2019re not stored properly. Deciding how many days to meal prep for will help you buy just the right amount of groceries so you don\u2019t waste any. If you have plans to eat out, account for these too so you don\u2019t cook too much.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Batch_Cook_%E2%80%93_Especially_Your_Grains\"><\/span><b>Batch Cook &#8211; Especially Your Grains<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This helps save time. If you realize that your menu for the week calls for rice, quinoa, couscous, etc., several times a week, make a large batch of it and store it in your fridge. Cooked grains can also be frozen. Vegetables can also be made ahead of time, but if you don\u2019t like to do that, at least wash and cut them up ahead and store them prepped so you don\u2019t spend a lot of time in the kitchen the next time you want a meal with that particular vegetable.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Buy_Seasonally\"><\/span><b>Buy Seasonally<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Not only does buying whatever produce that\u2019s in season save you money, you also may get the most nutrients from said food. Fresh produce is always the most nutritionally dense when it\u2019s in season. Please note that this doesn\u2019t apply to frozen produce as this is frozen at its peak, thereby preserving most nutrients.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Find_Shortcuts\"><\/span><b>Find Shortcuts<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">One of the downsides of meal prepping that puts people off the idea is the fact that it takes time. Meal prepping for a full week can take anywhere between 2 and 4 hours of your day. To free up some time, shortcuts such as buying pre-prepped foods, making slow-cooked meals in a slow cooker, or even making one-pot meals will help you save time on both the prep and cooking parts of this process.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"If_You_Get_Bored_Easily_Have_Some_Variety\"><\/span><b>If You Get Bored Easily, Have Some Variety<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">It\u2019s no secret that while some people have no qualms about eating the same things for dinner or lunch 5 to 7 days a week, others can\u2019t stand to eat the same meal two days in a row. If you\u2019re in the latter group, you can opt to meal prep smaller different meals or freezer meals to avoid the above problem. You can also choose to ingredient prep rather than meal prep &#8211; with ingredient prep, you simply get the ingredients ready and store them in the fridge. In this way, you can mix and match these ingredients to make something new whenever you want to eat something.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Make_Your_Sauces\"><\/span><b>Make Your Sauces<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Sauces are an integral part of Mediterranean cooking, and many of them can be easily made at home. While you can buy sauces from the grocery store, the ingredient list may have some additives you don\u2019t want. To avoid this, learn how to make and properly store your sauces at home.\u00a0<\/span><\/p>\n<p><strong>Whether you\u2019re a workout beast or just a beginner making your first foray into the world of fitness and dieting \u2013 BetterMe has a lot to offer to both newbies and experts! <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=mediterranean_diet_meal_prep\">Install the app<\/a> and experience the versatility first-hand!<\/strong><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_to_Make_Your_Mediterranean_Diet_Meal_Prep_Vegetarian\"><\/span><b>How to Make Your Mediterranean Diet Meal Prep Vegetarian<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The majority of the foods on this diet come from plant-based sauces, which already makes it vegetarian-friendly. However, the consumption of animal meats, poultry, and seafood &#8211; no matter how limited &#8211; obviously makes it not so vegetarian-friendly.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">So how do you fix this? Simply by removing whichever foods that don\u2019t match your version of vegetarianism (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC2671114\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC8069426\/\"><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;\">Vegans don\u2019t consume any animal products, so their version of this meal plan won\u2019t include any red meat, poultry, eggs, dairy, or any kind of fish or seafood.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Flexitarians consume meat sporadically, so a meal that includes meat occasionally is OK in their diet.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pescatarians or pesco-vegetarians avoid all kinds of meat but still eat fish and seafood, in addition to eggs, milk, and milk products.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lacto-ovo vegetarians won\u2019t eat any kind of meat, fish, or poultry but are okay with consuming eggs and dairy products.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Just replace the animal proteins you remove with more plant-based protein sources such as legumes and soy products.<a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=mediterranean_diet_meal_prep\"><img decoding=\"async\" class=\"aligncenter wp-image-30039 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/11\/26.png\" alt=\"mediterranean diet meal prep\" \/><\/a><\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_to_Come_up_with_Recipes_for_a_Mediterranean_Diet_Meal_Plan\"><\/span><b>How to Come up with Recipes for a Mediterranean <a href=\"https:\/\/betterme.world\/articles\/carnivore-diet-meal-plan-2\/\">Diet Meal Plan<\/a><\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">You don\u2019t need to rack your brain to come up with recipes for a Mediterranean diet meal prep plan. There are many sources online that have numerous recipes you can draw inspiration from. Our only advice for you when looking up these recipes is:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Always look at the calorie measurement per serving of each recipe. Some recipes, while utterly delicious, have more calories than you may want if you\u2019re trying to lose weight. Remember that while this eating plan doesn\u2019t call for calorie counting, if you want to lose weight, counting your calories can be helpful, at least at the beginning of your journey.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Use a calorie-counter to track your daily food intake if you choose to do so. As stated, this is really helpful for weight loss. You can also use the calorie-counting app to ensure you\u2019re not under-eating, and if you simply want to maintain your weight but eat healthier through this diet, calorie-tracking can help with this too.<\/span><\/li>\n<\/ol>\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 <a href=\"https:\/\/betterme.world\/articles\/fastest-way-to-lose-weight-for-men\/\">Fastest Way to Lose Weight<\/a> on the Mediterranean Diet?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The simplest way is by following the dietary guidelines set up by the eating plan. A lot of the limited or avoided foods are rich in unhealthy fats and added sugars that are best limited for your health and weight control\/management. The foods that are emphasized are generally lower in calories but rich in nutrients.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You can also add physical activity. Aim for 150 minutes per week of moderate-intensity aerobic activity, along with strength training twice per week.<\/span><\/p>\n<p><i><strong>Read more: <\/strong><\/i><a href=\"https:\/\/betterme.world\/articles\/healthy-mediterranean-recipes\/\"><i>Healthy Mediterranean Recipes: The Foods You Can Try on Your Diet<\/i><\/a><i><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=mediterranean_diet_meal_prep\"><img decoding=\"async\" class=\"aligncenter wp-image-30039 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/11\/29.png\" alt=\"mediterranean diet meal prep\" \/><\/a> <\/i><\/p>\n<h2><span class=\"ez-toc-section\" id=\"FAQs\"><\/span><b>FAQs<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2><ul><li><h3><span class=\"ez-toc-section\" id=\"Do_you_lose_belly_fat_on_a_Mediterranean_diet\"><\/span><strong>Do you lose belly fat on a Mediterranean diet?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Yes, you can. Studies that have been done on this eating plan show that it can be successful for helping with the management of weight gain, obesity, and abdominal obesity (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5916888\/\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC9729142\/\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/pii\/S0531556523000426\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Is_Greek_food_Mediterranean\"><\/span><strong>Is Greek food Mediterranean?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Yes, it is. People from countries credited with the establishment of the current Mediterranean diet include Iberians, Celts, Greeks, Romans, and Arabs (<\/span><a href=\"https:\/\/www.sciencedirect.com\/topics\/social-sciences\/mediterranean-countries\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Why_is_chicken_not_on_the_Mediterranean_diet\"><\/span><strong>Why is chicken not on the Mediterranean diet?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Chicken and other poultry are included in this eating plan. However, you\u2019re advised to consume them moderately &#8211; once or twice a week and not daily.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Is_rice_OK_on_the_Mediterranean_diet\"><\/span><strong>Is rice OK on the Mediterranean diet?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Yes, rice is allowed on this eating plan. However, you\u2019re advised to opt for brown or wild rice instead of white rice as whole grains are emphasized.<\/span><\/p>\n\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=mediterranean_diet_meal_prep\" 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<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;\">If you\u2019ve been thinking about doing Mediterranean diet meal prep, we hope the above tips give you a good idea about what to do and where to start. Remember that no one does everything perfectly the first time, so play around with the recommended food list to find what you like best. Be patient and good luck!<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>In the world of health, fitness, and nutrition, it\u2019s quite common to see diets gain popularity very quickly and fall off just as fast. However, hidden within these trends are diets that have stood the test of time and while they may not be as trendy, they are healthy and effective. The Mediterranean diet is [&hellip;]<\/p>\n","protected":false},"author":29,"featured_media":66349,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[70],"tags":[],"coauthors":[109,87],"class_list":["post-66306","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","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>Mediterranean Diet Meal Prep Plan Tips to Get You Started - BetterMe<\/title>\n<meta name=\"description\" content=\"Are you wondering how to make a \u2605 MEDITERRANEAN DIET MEAL PREP \u27a4 plan? Check out this article for the food list and simple actionable tips to get you started.\" \/>\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=\"Mediterranean Diet Meal Prep Plan Tips to Get You Started\" \/>\n<meta property=\"og:description\" content=\"Are you wondering how to make a \u2605 MEDITERRANEAN DIET MEAL PREP \u27a4 plan? Check out this article for the food list and simple actionable tips to get you started.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/dev.betterme.world\/articles\/mediterranean-diet-meal-prep\/\" \/>\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=\"2024-10-14T07:24:30+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/dev.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/shutterstock_2293293271-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=\"\u0421. Kamau, 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=\"\u0421. Kamau, Kristen Fleming, RD\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"10 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/mediterranean-diet-meal-prep\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/mediterranean-diet-meal-prep\/\"},\"author\":{\"name\":\"\u0421. Kamau\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/05bcd715bea15329a5c0bc94910663b3\"},\"headline\":\"Mediterranean Diet Meal Prep Plan Tips to Get You Started\",\"dateModified\":\"2024-10-14T07:24:30+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/mediterranean-diet-meal-prep\/\"},\"wordCount\":2130,\"publisher\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/mediterranean-diet-meal-prep\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/shutterstock_2293293271-scaled.jpg\",\"articleSection\":[\"Mediterranean\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">In the world of health, fitness, and nutrition, it\u2019s quite common to see diets gain popularity very quickly and fall off just as fast. However, hidden within these trends are diets that have stood the test of time and while they may not be as trendy, they are healthy and effective. The <a href=\\\"https:\/\/betterme.world\/articles\/7-day_mediterranean_diet_for_weight_loss\/\\\">Mediterranean diet<\/a> is one such eating plan.\u00a0<\/span>\\r\\n\\r\\n<span data-sheets-root=\\\"1\\\"><\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">One study comparing different eating plans described this plan as a food-based, nutrient-adequate, and focused diet that is good for maintaining long-term weight reduction (<\/span><a href=\\\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC8017325\/\\\"><span style=\\\"font-weight: 400;\\\">1<\/span><\/a><span style=\\\"font-weight: 400;\\\">). Another study reviewing trials done on the diet suggested that it has beneficial effects that may be primarily related to its anti-inflammatory and antioxidant properties, in addition to the effectiveness of this dietary pattern in controlling waist circumference and obesity (<\/span><a href=\\\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC9317652\/\\\"><span style=\\\"font-weight: 400;\\\">2<\/span><\/a><span style=\\\"font-weight: 400;\\\">).<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Clearly, the <a href=\\\"https:\/\/betterme.world\/articles\/mediterranean-diet-meal-plan\/\\\">Mediterranean diet meal plan<\/a> is a great option for those who are looking to better their health and\/or manage their weight. But how do you deal with meal prepping for it? Read on to learn more about how you can get started on the Mediterranean diet meal prep, the approved food list, how to make it vegetarian, and more.<\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><b>What Is the Easiest Mediterranean Diet Meal Plan?<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">The easiest Mediterranean diet plan is simply one that works for you. 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Check out this article for the food list and simple actionable tips to get you started.","robots":{"index":"noindex","follow":"nofollow"},"og_locale":"en_US","og_type":"article","og_title":"Mediterranean Diet Meal Prep Plan Tips to Get You Started","og_description":"Are you wondering how to make a \u2605 MEDITERRANEAN DIET MEAL PREP \u27a4 plan? Check out this article for the food list and simple actionable tips to get you started.","og_url":"https:\/\/dev.betterme.world\/articles\/mediterranean-diet-meal-prep\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_modified_time":"2024-10-14T07:24:30+00:00","og_image":[{"width":2560,"height":1707,"url":"https:\/\/dev.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/shutterstock_2293293271-scaled.jpg","type":"image\/jpeg"}],"author":"\u0421. Kamau, Kristen Fleming, RD","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"\u0421. Kamau, Kristen Fleming, RD","Est. reading time":"10 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/dev.betterme.world\/articles\/mediterranean-diet-meal-prep\/#article","isPartOf":{"@id":"https:\/\/dev.betterme.world\/articles\/mediterranean-diet-meal-prep\/"},"author":{"name":"\u0421. Kamau","@id":"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/05bcd715bea15329a5c0bc94910663b3"},"headline":"Mediterranean Diet Meal Prep Plan Tips to Get You Started","dateModified":"2024-10-14T07:24:30+00:00","mainEntityOfPage":{"@id":"https:\/\/dev.betterme.world\/articles\/mediterranean-diet-meal-prep\/"},"wordCount":2130,"publisher":{"@id":"https:\/\/dev.betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/dev.betterme.world\/articles\/mediterranean-diet-meal-prep\/#primaryimage"},"thumbnailUrl":"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/shutterstock_2293293271-scaled.jpg","articleSection":["Mediterranean"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">In the world of health, fitness, and nutrition, it\u2019s quite common to see diets gain popularity very quickly and fall off just as fast. However, hidden within these trends are diets that have stood the test of time and while they may not be as trendy, they are healthy and effective. The <a href=\"https:\/\/betterme.world\/articles\/7-day_mediterranean_diet_for_weight_loss\/\">Mediterranean diet<\/a> is one such eating plan.\u00a0<\/span>\r\n\r\n<span data-sheets-root=\"1\"><\/span>\r\n\r\n<span style=\"font-weight: 400;\">One study comparing different eating plans described this plan as a food-based, nutrient-adequate, and focused diet that is good for maintaining long-term weight reduction (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC8017325\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">). Another study reviewing trials done on the diet suggested that it has beneficial effects that may be primarily related to its anti-inflammatory and antioxidant properties, in addition to the effectiveness of this dietary pattern in controlling waist circumference and obesity (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC9317652\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Clearly, the <a href=\"https:\/\/betterme.world\/articles\/mediterranean-diet-meal-plan\/\">Mediterranean diet meal plan<\/a> is a great option for those who are looking to better their health and\/or manage their weight. But how do you deal with meal prepping for it? Read on to learn more about how you can get started on the Mediterranean diet meal prep, the approved food list, how to make it vegetarian, and more.<\/span>\r\n<h2 style=\"text-align: center;\"><b>What Is the Easiest Mediterranean Diet Meal Plan?<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">The easiest Mediterranean diet plan is simply one that works for you. 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