What is Mediterranean Diet Plan?
The Mediterranean diet is modeled after the traditional foods of countries such as Italy and Greece back in 1960.
Researchers discovered that these people in these countries were exceptionally healthy when compared to Americans.
These people also had a low risk of lifestyle diseases. It was further found that the Mediterranean diet could cause weight loss and prevent strokes, heart attacks, type 2 diabetes, and even premature death.
Printable Mediterranean Diet Meal Plan Versions
However, it must be noted that there is no right “way” to the Mediterranean diet due to the multitude of countries, people, and food around the Mediterranean sea.
This article explains the dietary pattern of a Mediterranean diet. As stated earlier, there is no Mediterranean meal written in stone, and the plan given in this article is more of a guideline.
You can experiment and adapt any of it to your taste.
Here are the basics:
Eat bread, and extra virgin olive oil. Fish, fruits, nuts, herbs, legumes, potatoes, seafood seeds, spices, vegetables, whole grains,
Eat moderately: Poultry, cheese, eggs, and yogurt.
Eat sparingly: Red meat.
Avoid Sugar-sweetened beverages, processed meat, refined grains, added sugars, refined oils, and highly processed foods generally.
Foods Avoid During Mediterranean Diet
Avoid these foods and ingredients. Note that this list is by no means exhaustive:
Sugar and high-fructose corn syrup: Fruit juices, soft drinks, table sugar, candy, pastries, ice cream.
Refined grains: pasta made with refined wheat, white bread.
Refined oils: Soybean oil, cottonseed oil canola oil.
Trans fats are found in processed foods and margarine. Also “hydrogenated” or “partially hydrogenated” oils.
Processed meat: Hot dogs, Processed sausages.
Highly processed foods in general.
Foods to Eat in Mediterranean Diet Plan
Precisely which foods are Mediterranean diet is controversial because of the variations between different countries.
The menu is, however, relatively low in animal foods and high in healthy plant foods. Regardless, eating seafood and fish at least twice a week is recommended.
The Mediterranean lifestyle also requires sharing meals with other people and enjoying life. It would be best if you base your diet on the following foods:
Dairy:
Dairy
Cheese,
Greek yogurt,
Yogurt.
Eggs
Chicken,
Duck,
Quail eggs.
Fish and seafood
Fish and Seafood
Salmon,
Trout,
Tuna,
Sardines,
Mackerel,
Oysters,
Clams,
Crab,
Shrimp,
Mussels.
Fruits
Apples,
Bananas,
Pears,
Strawberries,
Grapes,
Oranges,
Figs,
Melons,
Peaches,
Dates,
Macadamia nuts.
Healthy Fats
Mediterranean Diet Plan – Healthy Fats
Extra virgin olive oil,
Avocado oil,
Olives,
Avocados.
Herbs and spices
Herbs and Spices
Basil,
Mint,
Garlic,
Rosemary,
Sage,
Cinnamon,
Pepper,
Nutmeg.
Legumes
Beans,
Lentils,
Pulses,
Peas,
Peanuts,
Chickpeas.
Nuts and seeds
Almonds,
Hazelnuts,
Walnuts,
Cashews,
Sunflower seeds,
Pumpkin seeds.
Poultry
Chicken,
Turkey,
Duck.
Tubers
Potatoes,
Sweet potatoes,
Yams,
Turnips.
Vegetables
Tomatoes,
Broccoli,
Kale,
Onions,
Cauliflower,
Spinach,
Brussels sprouts,
Cucumbers,
Carrots.
Whole grains
Whole oats,
Rye,
Barley,
Corn,
Brown rice,
Buckwheat,
Whole-grain bread,
Pasta,
Whole wheat.
Whole, single-ingredient foods.
Also, water should be your main drink on a Mediterranean diet. However, you can have around one glass of optional red wine per day too.
Coffee and tea are on the diet as long as you avoid sugar-sweetened beverages and fruit juices, which are very high in sugar.
One Week Mediterranean Sample Menu
This sample menu contains a balanced Mediterranean diet. By all means, alter this plan based on your preferences.
Monday
Breakfast: Greek yogurt, strawberries, and oats.
Lunch: Vegetables and whole-grain sandwich.
Dinner: A tuna salad in olive oil and fruit.
Tuesday
Breakfast: Oatmeal and raisins.
Lunch: Leftover tuna salad.
Dinner: Salad, tomatoes, feta cheese, and olives.
Wednesday
Breakfast: Omelet, vegetables, tomatoes, onions, and fruit.
Lunch: Vegetables, cheese and whole-grain sandwich.
Dinner: Mediterranean lasagne and fruit.
Thursday
Breakfast: Yogurt, sliced fruits, and nuts.
Lunch: Leftover Mediterranean lasagne.
Dinner: Broiled salmon, brown rice, and vegetables.
Friday
Breakfast: Eggs, vegetables, dressed in olive oil.
Lunch: Greek yogurt, strawberries, nuts, and oats.
Dinner: Grilled lamb, baked potato, and salad.
Saturday
Breakfast: Oatmeal, nuts, raisins, and one apple.
Lunch: Vegetables and whole-grain sandwich.
Dinner: Mediterranean pizza made of whole wheat, topped with vegetables, olives, and cheese.
Sunday
Breakfast: Omelet, olives, and vegetables.
Lunch: Leftover pizza.
Dinner: Grilled chicken, potato, vegetables, and fruit.
When on the Mediterranean diet, you don’t have you track your calorie consumption rate.
However, you might have to do so if you need to lose much weight. In that circumstance, it will be advisable to limit your carbohydrate intake as well as high-fat foods like nuts too.
Healthy Mediterranean Snacks are a handful of nuts, a piece of fruit, apple slices with almond butter, carrots or baby carrots, greek yogurt, leftovers from the night before, and some berries or grapes.
Conclusion
Though there is a right way to define the Mediterranean diet, the diet is generally lower in animal foods and very rich in healthy plant foods.
It also emphasizes fish and seafood. The menu is also very satisfying and incredibly healthy.
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