Mediterranean Diet For Women

Ever wondered how those women living around the coastal regions are blessed with that perfectly toned body? Well, it’s the natural Mediterranean diet for women (along with some healthy workout regimen) that is doing all the magic with their body toning.

What is a Mediterranean diet for women?

For ages, the diet has been associated with people living around the Mediterranean sea. Still, no matter if you live around the Mediterranean sea or not, you can still get the most out of this diet by simply making a few healthy changes in your daily meal platter.

The diet isn’t like any other fad diet around. Instead, it’s a healthy way of eating that can help you get that perfect body while further reducing the risk of random health issues. So, being a woman, you can think about living a healthy life for a long time, while following this Mediterranean diet for women.

Speaking of this diet, it majorly includes all the healthy food options like lean meat, seafood, fresh fruits and veggies, nuts, seeds, dairy and healthy fats. You have to avoid all kinds of processed or packaged food from the diet while binging on to fresh, seasonal, and wholesome food options.

You are required to follow the Mediterranean diet guidelines while opting for your daily meals. Moreover, bring certain portions of fruits and vegetables on a daily basis. Speaking of fruits and vegetables, go for all the fresh and seasonal ones.

What are the benefits of the Mediterranean diet for women?

  • Women come over with a greater risk of developing osteoporosis than men. Hence, the Mediterranean Diet is quite beneficial for them as it contains calcium-rich foods like beans, yogurt, broccoli, kale, spinach, Brussel sprouts, and collard greens.
  • One of the other biggest benefits of the Mediterranean Diet is that it brings along all the potassium-rich foods like greens, potatoes, legumes and winter squash that facilitates the development of muscles and tissues in the body.
  • It also helps in stabilizing the blood pressure that can reduce the risk of several heart-related diseases.
  • Women require a daily dose of Iron due to loss of blood during the menstruation cycle. This Mediterranean diet for women contains high amounts of lentils, almonds, spinach, lean red meat, and dark meat poultry that are rich in Iron content.
  •  The Mediterranean Diet comes along with multiple benefits that reduce the risks of various heart diseases in women. You can start ahead with your day while feasting on oatmeal and gain the most out of a fiber-rich food that doesn’t only keep you filled for the next few hours but also helps in lowering the cholesterol levels within the body.
  • Healthy fats present in this diet in the form of avocadoes, olive oil, nuts, and seeds can help you to enjoy lively skin, glossy hair, and strong fingernails. Moreover, you can feel filled for longer hours while cutting down on those untimely hunger pangs and cravings.
  • This diet will also help the women during their pregnancy as healthy fat content helps in the brain development of the future child. Besides, this diet fulfills all the extra nutritional requirements by women during that period.

Dos and Don’ts of the Mediterranean diet for women

While you are practicing a Mediterranean diet for women, there are certain dos and Don’ts that you need to abide by to achieve the desired results.

List of Do’s during the Mediterranean diet for women

  • Always include the wholesome food options to your diet in the right portions and serving sizes
  • Keep a track of your daily calorie intake to let your body enter into a calorie deficit and trigger the weight loss process
  • Indulge in a healthy exercising schedule to boost the body shaping and toning process
  • Drink at least 7-8 glasses of water to avoid any dehydration issues
  • You can include certain amounts of red wine in the diet after consulting with your physician

List of Dont’s during the Mediterranean diet for women

  • Avoid food and beverages that refined sugars and other added preservatives
  • Don’t go for frozen food options available in the market
  • Avoid too much caffeine and alcohol while following this diet
  • Don’t go ahead with this diet without consulting with your physician

Weekly meal planner for Mediterranean diet for women

Day 1.

Mediterranean diet for women - plain tuna salad 

Mediterranean diet for women – plain tuna salad

Breakfast- 1 serving of scrambled eggs with onion flakes

Snack-  1 serving of plain tuna salad

Lunch-  2 servings of spinach avocado salad with 1 serving of cheese slices

Snack- Almonds ( 1 oz)

Dinner- 1 serving of chicken cabbage salad with roasted broccoli

 

Day 2.

Mediterranean diet for women - cream cheese omelet

Mediterranean diet for women – cream cheese omelet

Breakfast- 1 serving of cream cheese omelet with 1 serving of cheese toast

Snack-  1 serving of non-fat Greek yogurt and strawberries

Lunch- 1 serving of smoked salmon with mixed greens ( 4 nos)

Snack- Almonds (1 oz)

Dinner- 1 serving of ground turkey, bean, and walnut stir fry with mixed greens

 

Day 3.

Mediterranean diet for women - spinach avocado salad

Mediterranean diet for women – spinach avocado salad

Breakfast- 2 servings of scrambled eggs with spinach and tomato

Snack- 2 servings of spinach avocado salad

Lunch- 1 serving of grain-free tabouleh salad with 1 serving of yogurt and strawberries

Snack- Pecans (1 oz)

Dinner- 1 serving of Arugula salad

 

 

Day 4.

Mediterranean diet for women - Almonds

Mediterranean diet for women – Almonds

Breakfast- 1 serving of classic omelet with 1 apple

Snack-  1 cup of non-fat Greek yogurt and strawberries

Lunch- 1 serving of plain tuna salad with sliced bell pepper

Snack- Almonds (1 oz)

Dinner- 2 servings of zucchini pasta

 

Day 5.

Mediterranean diet for women - tuna avocado salad

Mediterranean diet for women – tuna avocado salad

Breakfast- 1 serving of cottage cheese breakfast with 1 apple

Snack-  Almonds ( 1 oz)

Lunch- 1 serving of tuna avocado salad

Snack-  1 apple with almond butter

Dinner- 1 serving of easy grilled garlic chicken with 1 serving of roasted Brussell sprouts

 

 

Day 6.

Mediterranean diet for women - carrots with hummus

Mediterranean diet for women – carrots with hummus

Breakfast- 1 serving of Denver omelet with feta cheese and 1 whole-wheat toast

Snack-  Almonds ( 1 oz)

Lunch- 2 servings of carrots with hummus

Snack- Granola ( 1 oz)

Dinner- 1 serving  of baked ground turkey ziti and mixed green salad

 

Day 7.

Mediterranean diet for women - stir-fried prawns

Mediterranean diet for women – stir-fried prawns

Breakfast- 2 servings of over-easy eggs  with cinnamon apple bites

Snack-  Almonds ( 1 oz)

Lunch- 2 servings of stir-fried prawns with salsa sauce

Snack- Granola ( 1 oz)

Dinner- 1 serving of smoked paprika chicken with 1 serving of warm apple and turmeric drink

Bottom line for the Mediterranean diet for women

This diet can bring some tremendous results for your health and wellbeing if followed in the right manner. Moreover, keep a track of the food options and associated calories to get the most for your health out of this Mediterranean diet for women.

Printable (PDF) Mediterranean diet for women

MealsDay 1Day 2Day 3
Day 4Day 5Day 6Day 7
Breakfast1 serving of scrambled eggs with onion flakes1 serving of cream cheese omelet with 1 serving of cheese toast2 servings of scrambled eggs with spinach and tomato 1 serving of classic omelet with 1 apple 1 serving of cottage cheese breakfast with 1 apple 1 serving of Denver omelet with feta cheese and 1 whole-wheat toast2 servings of over-easy eggs  with cinnamon apple bites
Snack1 serving of plain tuna salad 1 serving of non-fat Greek yogurt and strawberries2 servings of spinach avocado salad1 cup of non-fat Greek yogurt and strawberriesAlmonds ( 1 oz)Almonds ( 1 oz)Almonds ( 1 oz)
Lunch2 servings of spinach avocado salad with 1 serving of cheese slices1 serving of smoked salmon with mixed greens ( 4 nos)1 serving of grain-free tabouleh salad with 1 serving of yogurt and strawberries1 serving of plain tuna salad with sliced bell pepper1 serving of tuna avocado salad2 servings of carrots with hummus2 servings of stir-fried prawns with salsa sauce
SnackAlmonds ( 1 oz)Almonds (1 oz)Pecans (1 oz)Almonds (1 oz)1 apple with almond butterGranola ( 1 oz)Granola ( 1 oz)
Dinner1 serving of chicken cabbage salad with roasted broccoli 1 serving of ground turkey, bean, and walnut stir fry with mixed greens1 serving of Arugula salad2 servings of zucchini pasta1 serving of easy grilled garlic chicken with 1 serving of roasted Brussell sprouts1 serving  of baked ground turkey ziti and mixed green salad 1 serving of smoked paprika chicken with 1 serving of warm apple and turmeric drink

Low Carb Mediterranean Meal Plan

Female Body Toning Meal Plan