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All You Need To Know About The Mediterranean Diet!

How the Mediterranean diet works? and a full meal plan for a week? Most fad diets out there that claim to help you lose several pounds within days, just end up doing more harm than good to your health, but not the one we’re going to talk about today. Tons of studies had shown that apart from being highly effective for weight loss, the Mediterranean diet can also improve one’s overall health. 

The Mediterranean diet was inspired by the traditional eating habits of Greece, southern Italy, and Spain in the nineteen-sixties. The diet quickly became a huge hit because it stood out from most other diets. There’s no calorie counting no crazy limitations that sounds more like starvation, nothing like a typical diet demands it’s so simple. All you’ve got to do is to consume more olive oil fruit and vegetables, take it a bit easier on the dairy, and try to stick to low consumption of non-fish meat products. 

Photo by Brooke Lark on Unsplash

To be honest, there’s no right way to do the Mediterranean diet. The traditional food of one Mediterranean country can differ vastly from another. So, you can always make little changes based on your preferences. The most important thing is to follow the basic rules which we’re about to get into. To follow the Mediterranean diet properly and enjoy all of its benefits to the fullest, there are a couple of do’s and don’ts you should hear too. You can and should eat healthy unprocessed Mediterranean foods, including:


Tomatoes, broccoli, kale, spinach, cauliflower, carrots, Brussel sprouts, cucumbers and others. Fruits including; apples, bananas, oranges, strawberries, grapes, melons and peaches. 

•Nuts & seeds

Almonds, walnuts, hazelnuts, sunflower, seeds, pumpkin seeds to name a few. Legumes; such as beans, peas and peanuts. Whole grains, more specifically, whole oats, brown rice, rye, corn, and whole grain bread. 

•Fish & any type of seafood

Salmon, sardines, trout, tuna, shrimp, oysters, clams and crabs. Poultry, like chicken, duck, Turkey, chicken or duck eggs are fine too. 

•Dairy products

Cheese, yogurt and Greek yogurt. Herbs and spices, just as cinnamon, garlic, basil, rosemary, sage, pepper and others.

•Healthy fats

Extra virgin olive oil, olive’s, avocados, and avocado oil. 

Even though all these products are completely acceptable for the Mediterranean diet, there are still some restrictions here and there. Eat poultry, eggs, cheese, and yogurt in moderation and rarely include red meat in your ration. As for the food and ingredients you should strictly avoid on this diet the list isn’t that long, but it still includes:

Added sugar

All types of soda, candies, ice cream, table sugar, and other sugary products. 

Refined grains

Like white bread or pasta made with refined wheat.

Trans fats

Like those found in margarine or different processed foods.

Refined oils

That includes vegetable, canola soy, beans and corn oils. 

Processed meat

Such as hot dog sausages and anything else that falls into this category. 

Highly processed products

They are usually labeled as low fat or diet. 

Now that we found out more about what foods you should and shouldn’t eat, let’s talk about drinks. The best choice here is a simple glass of water but the Mediterranean diet actually doesn’t mind moderate amounts of wine too, just don’t go overboard here. One glass per day is enough. If you have alcohol or conception control problems, stick to coffee or tea.

As for the biggest No’s in the drink department, that’d be sweetened beverages or fruit juices that are very high in sugar, that will ruin your chances of losing weight and pretty much undo all the hard work you’ve done by eating healthy. When you’re interested in a new diet it could be hard knowing exactly where to start.

To make it a bit easier for you, today I am going to share with you the easiest Mediterranean diet meal plan to follow in 2019 to start dropping inches and feeling great. 

Day 1

A Cup of plain Greek yogurt, topped with half a Cup of blueberries and one ounce of chopped walnuts. Greek yogurt will help you kick start your day, giving your system the calcium and protein, it needs. Blueberries and nuts in their turn will protect you against cellular damage and provide you with important omega 3 fats. 


Make this salad using 3 cups of spinach topped with 3 ounces of salmon and sardines. Add some diced tomatoes, broccoli and bell pepper. Green leafy vegetables are the best sources of vitamins a and K, while fish once again, supplies protein and omega 3 fatty acids. Bell pepper will provide you with fiber and vitamins C. it’ll help your system absorb all these useful nutrients. 


Check backed with a little olive oil and Rosemary and a glass of wine. Don’t forget the poultry should be consumed in moderation, so don’t eat it more than 2 days a week. 

Day 2

A Cup of oatmeal with one ounce of chopped walnuts and half a Cup of sliced apples. You can also sprinkle it with a teaspoon of cinnamon and maple syrup. This sort of breakfast is very high in fiber and protein. 


Hummus with sliced celery, carrots, bell pepper or any other veggie of your choice. Use round whole wheat pita for dipping, and finish your meal with some orange or Kiwi. These products are packed with energy boosting tummy filling elements that’ll keep you from overeating. 


Grilled salmon with a glass of wine, again one is optional. 

Day 3

Make a frittata with 2 eggs, one red bell pepper, some scallions, and 2 tablespoons of parmesan cheese. You can’t go wrong with the classic eggs for breakfast, since they help your system to get up and get going.


Half an avocado field with tuna salad. It might not seem like that much, but these products can fill your stomach without filling your body full of calories. 


Pan-seared trout, seasoned with lemon and dill. 

Day 4

Greek yogurt with sliced oranges and chopped almonds. Remember you need calcium and protein to get going in the morning. 


Make lentil soup with whole-grain crackers and top the bowl off with some crunchy pomegranate seeds and a dollop of plain yogurt. Lentils are a great source of protein and fiber, and we already mentioned how important they are for your body to work at its best. 


Scallops Sautéed with mushrooms and leeks and a glass of wine. 

Day 5

A Cup of oatmeal with half a Cup of strawberries and thinly sliced almonds. If you prefer oatmeal with milk, go for unsweetened almond milk. 


Make a salad using romaine lettuce, cannellini beans, cucumber, carrots and asparagus tips. Yes, to energy boosting protein without all those extra calories that just turn into fat. 


Chili made with ground Turkey, kidney beans, and cayenne pepper. 

Day 6

Break an egg into half an avocado, sprinkle it with Romano cheese, and throw it in the oven. This quick meal will offer you all the advantages of heart healthy monounsaturated avocado fats. 


A grilled Portobello mushrooms topped with lettuce and tomato. 


Mussels cooked in a tomato, garlic, and wine broth. 

Day 7

Half a grapefruit and 2 slices of whole-grain toast with 2 tablespoons of almond butter. 


A broiled Turkey burger with a side soup, salad, or baked sweet potato fries. 


Mediterranean pizza made with whole wheat dough and topped with cheese, vegetables of your choice and olive’s. 

Just don’t forget your only allowed 3 meals per day. If you get hungry between them just grab a healthy snack like nuts, fruits, carrots, berries, grapes, Greek yogurt or apple slices with almond butter. If you eat out and can’t follow the diet plan for one of the meals, order fish or any type of seafood on the menu, and ask the chef to fry an extra virgin olive oil. It’s better to stick to the Mediterranean diet meal plan for 4 weeks if you want to see better results.