mediterranean diet for beginners meal plan

mediterranean diet for weight loss {eating plans}

The Mediterranean diet is based on traditional foods that people used to eat in countries like Italy and Greece in the 1960s.

Where the researchers note that these people were healthy compared to Americans, and were less likely to have many diseases associated with unhealthy lifestyles.

Numerous studies have now shown that following a Mediterranean diet can lead to weight loss, and help avoid heart attacks, strokes, type 2 diabetes, and premature death.

There is no single correct way to follow the Mediterranean diet, as there are many countries around the Mediterranean, and people may eat different foods depending on the regions in which they live.

This article describes the nutritional pattern that is usually described in studies that suggest it is a healthy way to eat.

Please see this article as a general guide, and not as a given. This nutritional plan can be adjusted according to your individual needs and preferences.


What to eat: vegetables, fruits, nuts, seeds, legumes, potatoes, whole grains, bread, herbs, spices, fish, seafood, and extra virgin olive oil.

What can be eaten in moderation: poultry, eggs, cheese, and milk.

Food was rarely eaten: red meat.

Foods not to be consumed: sugar-sweetened drinks, added sugars, processed meats, cereals, and refined oils, and other highly processed foods.

Avoid these unhealthy foods:

These unhealthy foods and ingredients should be avoided:

Added sugar: soda, sweets, ice cream, table sugar, and many more.
Refined cereals: white bread, pasta made with refined wheat, etc.
Trans fat (hydrogenated): It is found in ghee and various processed foods.
Refined oils: soybean oil, canola oil, cottonseed oil, and others.
Processed meats: Processed sausages, hot dogs, etc.
Fully processed foods: Any food that has the phrase "low fat" or the word "diet", or foods that appear to be prepared in a factory.

You should read food labels carefully if you want to avoid these unhealthy ingredients.

Foods to eat:

mediterranean diet for weight loss {eating plans}

There is disagreement over which foods specifically belong to the Mediterranean region, partly because of the differences in foods in different countries.

But the diet examined in most studies contains large amounts of healthy plant foods and relatively small amounts of animal foods. 

However, it is recommended to eat fish and seafood at least twice a week.

The Mediterranean lifestyle also involves regular physical activity, sharing meals with other people and enjoying life.

You should base your diet on these healthy, unprocessed Mediterranean foods:

Vegetables: tomatoes, broccoli, kale, spinach, onions, carrots, cucumbers, etc.
Fruits: apples, bananas, oranges, strawberries, grapes, dates, figs, peaches, etc.
Nuts and seeds: Almonds, nuts, hazelnuts, cashews, pumpkin seeds, etc.
Legumes: legumes, peas, lentils, beans, chickpeas, etc.
Tubers: potatoes, sweet potatoes, turnip, etc.
Whole grains: whole oats, brown rice, barley, corn, whole wheat.
Fish and seafood: salmon, sardines, tuna, mackerel, shrimp, clams, mussels, etc.
Poultry: chicken, ducks, turkey, etc.
Eggs: chicken eggs, quail, and duck eggs.
Dairy products: cheese, milk, Greek yogurt, etc.
Herbs and spices: garlic, basil, mint, sage, nutmeg, cinnamon, pepper, etc.
Healthy fats: extra virgin olive oil, olive, avocado, and avocado oil.

Generally speaking, whole foods with one ingredient are key to good health.


mediterranean diet for weight loss {eating plans}

Water should be your favorite drink in the Mediterranean diet.

This diet also includes moderate amounts of red wine - about 1 cup per day.

However, this drink is completely optional, and wine should be avoided by anyone suffering from alcoholism, or from problems controlling its consumption.

Coffee and tea are also perfectly acceptable, but sugar-sweetened drinks and fruit juices that are high in sugar should be avoided.

A week's Mediterranean diet menu:

Here is an example of a menu on the Mediterranean diet over a period of one week:

Feel free to adjust foods and nutritional options based on your specific needs and preferences.


Breakfast: Greek yogurt with strawberry and oatmeal.
Lunch: a full-grain sandwich with vegetables.
Dinner: tuna salad marinated in olive oil. A piece of fruit for sweetening.


Breakfast: oatmeal with raisins.
Lunch: tuna salad remaining from the night before.
Dinner: salad with tomato, olives, and feta cheese.


Breakfast: omelet eggs with vegetables, tomatoes, and onions. A piece of fruit.
Lunch: a full-grain sandwich, with cheese and fresh vegetables.
Dinner: Mediterranean lasagna.


Breakfast: Yogurt with sliced ​​fruits and nuts.
Lunch: the remaining lasagna from dinner the night before.
Dinner: grilled salmon with brown rice and vegetables.


Breakfast: eggs and vegetables fried in olive oil.
Lunch: Greek yogurt with strawberries, oats, and nuts.
Dinner: grilled lamb, with salads and grilled potatoes.

Saturday :

Breakfast: oats with raisins, nuts, and apples.
Lunch: a full-grain sandwich with vegetables.
Dinner: Mediterranean pizza made with whole wheat, topped with cheese, vegetables, and olives.


Breakfast: omelet eggs with vegetables and olives.
Lunch: the remaining pizza from the night before.
Dinner: grilled chicken with vegetables and potatoes. Fruit for dessert.

Usually, there is no need to count calories and track the calories of macronutrients (protein, fats, and carbohydrates) in the Mediterranean diet.

Mediterranean healthy snacks :

mediterranean diet for weight loss {eating plans}

You will not need to eat more than 3 meals a day. But if you feel hungry between meals, there are many healthy snack options, such as:

  1. A bunch of nuts.
  2. A piece of fruit.
  3. Carrot or celery sticks.
  4. Some berries or grapes.
  5. Leftovers from the night before.
  6. Greek yogurt.
  7. Apple slices with almond butter.

How to follow the diet when eating meals in restaurants:

It is very easy to make most restaurant meals suitable for the Mediterranean diet, where you can choose fish or seafood as the main course.

Ask the chef to brown your food with extra virgin olive oil.

Eat only whole grain bread, with olive oil instead of butter.

Simple Mediterranean Diet Shopping List:

Always try to choose foods that have been minimally processed, as natural foods are the best.

Vegetables: carrots, onions, broccoli, spinach, turnip, garlic, etc.

Fruits: apples, bananas, oranges, grapes, etc.

Berries: strawberries, blueberries, etc.

Frozen vegetables: Choose healthy vegetable blends.

Cereals: whole-grain bread, whole-grain pasta, etc.

Legumes: lentils, legumes, beans, etc.

Nuts: Almonds, walnuts, cashew nuts, etc.

Seed: sunflower seeds, pumpkin seeds, etc.

Spices: sea salt, pepper, turmeric, cinnamon, cumin, and others

Seafood: salmon, sardines, mackerel, tuna, shrimp and oysters.

Potatoes and sweet potatoes.


Yogurt: Greek yogurt.

Poultry: chicken.

Eggs or eggs fortified with omega-3 fatty acids.

Oils: extra virgin olive oil.

It is best to get rid of all unhealthy allures from your home, including soft drinks, ice cream, sweets, pastries, white bread, salted biscuits, and processed foods.

If you only have healthy food in your home, you will eat healthy food.

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mediterranean diet for weight loss {eating plans}

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