Because the Mediterranean cuisine differs by country and location, there are numerous definitions. 7-day Mediterranean diet meal plan However, it is high in vegetables, fruits, legumes, nuts, beans, cereals, grains, fish, and unsaturated fats like olive oil. It is typically associated with a limited diet of meat and dairy products.
7-Day Mediterranean Diet
The Mediterranean diet sparked interest in the 1950s, when it was discovered that heart disease was not as frequent in Mediterranean countries as it was in the United States. Numerous studies have since proved that the Mediterranean diet can help avoid heart disease and stroke.
Dietary guidelines generally recommend that persons eat:
a diverse selection of veggies, fruits, and whole grains
Nuts, seeds, and olive oil are examples of healthy fats.
dairy and seafood in moderation
There isn’t much white meat or red meat, and there aren’t many eggs.
In moderation, red wine
The Mediterranean diet was not designed as a weight loss strategy — in fact, there is no official method to follow it because it was not formed at all but simply a style of eating in an area of people that evolved gradually over generations. However, it is popular because it is a well-rounded, non-restrictive approach to eating. It’s also worth noting that two of the five so-called blue zones — locations where people live longer lives and have lower disease rates — are in Mediterranean cities (Ikaria in Greece and Sardinia in Italy).
How to Meal Prep Your Week of Meals:
With this nutritious meal plan, you may enjoy the great flavors of the Mediterranean while reducing weight.
Day One
Breakfast: 1 pan-fried egg 1 whole-wheat bread 1 grilled tomato
Add another egg or some sliced avocado to the bread for extra calories.
Lunch: 2 cups mixed salad greens with cherry tomatoes and olives on top, with an olive oil and vinegar dressing whole-grain pita bread
hummus (two ounces)
Dinner: Toppings include whole-grain pizza with tomato sauce, grilled veggies, and low-fat cheese.
To up the calorie count, top the pizza with shredded chicken, ham, tuna, or pine nuts.
Day Two
Breakfast: 1 cup Greek yogurt with raspberries, crushed walnuts, and cinnamon. Drizzle with honey to finish.The Mediterranean diet remains to be one of the healthiest eating habits. U.S. News & World Report named it the best diet for the third year in a row in 2020.
lunch: Simple Fish Pie (1 serve)
Dinner: Wholegrain pizza with tomato paste, shredded lean chicken, 1 cup grilled veggies (eggplant, carrots, cucumber, cherry tomatoes), shredded cheese, and 1 tablespoon pine nuts.
Dessert/Supper: Fruit Salad with Ricotta Cheese: Combine 1 cup fresh fruit salad with 1/2 cup ricotta cheese.
Snacks: toasted nuts in a handful
Day three
Porridge with blueberries for breakfast: Veggie kebabs for lunch
Snack: Kale with a crunch (baked with salt and pepper)
Dinner: Served with brown rice, roasted peppers, spicy beans, and goat’s cheese
Day Four
Breakfast: 1 whole-wheat English muffin + 2 tbsp peanut butter + 1 apple or peach slice
Lunch: Cashew Tuna Cucumber Salad Bites for Lunch + 1 cup melon cubes
Dinner: 1 cup arugula + 1 tablespoon olive oil + Raspberry Balsamic Glazed Salmon
Snacks: 1 cup arugula + 1 tablespoon olive oil + Raspberry Balsamic Glazed Salmon
Day Five
Breakfast: scrambled eggs with bell peppers and onions
Lunch: pita with grilled chicken and cucumber-tomato salad
Dinner: Tilapia cooked in the oven with roasted veggies
Day Six
Breakfast: Burritos Vegan Freezer Lunch 1 serving
Snack: 1 serving Thai-Style Chopped Salad with Sriracha Tofu
Dinner: 1 Fruit Energy Ball ,1 serve Sweet Potato Stuffed with Hummus Dressing
Day Seven
Breakfast: 1 Pineapple Green Smoothie 1 Potato with Hummus Dressing
Snack Mediterranean: Tuna-Spinach Salad
Lunch: 1 cup sliced cucumbers, lemon juice, and salt and pepper to taste
Dinner: 1 serve Sweet Potato Stuffed with Hummus Dressing
