Mediterranean Diet: A Meal Plan and Beginner's Guide

 The Mediterranean diet is based on the traditional food that was eaten in countries like Italy and Greece in the 1920s.

The researchers found that these people were exceptionally healthy compared to Americans and had a lower risk of many lifestyle-related diseases.

Numerous studies have shown that the Mediterranean diet can reduce weight and prevent heart attacks, strokes, type 2 diabetes, and premature death.

There is no correct way to follow the Mediterranean diet because there are many countries around the Mediterranean Sea and people from different regions can eat different foods.

This article describes the dietary patterns typically found in studies that suggest it is a healthy way to eat.

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Consider all of this as general guidelines, not as something set in stone. The plan can be tailored to your personal needs and preferences.

The Basis:

Consumption: Vegetables, fruits, nuts, seeds, lemons, potatoes, whole grains, bread, herbs, spices, fish, shellfish, and extra virgin olive oil.

Eat-in moderation: duck, eggs, cheese, and yogurt.

He rarely eats red meat.

Don't eat sugar-sweetened beverages, added sugars, processed meats, refined grains, refined oils, and other highly processed foods.

Avoid these unhealthy foods

You should avoid these unhealthy foods and ingredients:

Added sugars: soda, candy, ice cream, table sugar, and many more.

Fine grains: white bread, pasta made with fine wheat, etc.

Trans fats: available in margarine and various processed foods.

Refined oil: soybean oil, canola oil, cottonseed oil, and others.

Processed meat: processed sausage, hot dog, etc.

Highly Processed Foods - Anything labeled "low fat" or "diet" or anything that looks like it was made in a factory.

If you want to avoid ingredients that are harmful to health, you should read food labels carefully.

To eat food

Which foods are related to Mediterranean food is controversial, in part because there are such variations between different countries?

The diets tested by most studies are rich in healthy plant foods and relatively low in animal foods.

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

Mediterranean life also involves regular physical activity, sharing food with other people, and enjoying life.

You should base your diet on healthy and unhealthy Mediterranean foods:

Vegetables: tomato, broccoli, lime, spinach, onion, cauliflower, carrot, Brussels sprouts, cucumber, etc.

Fruits: apples, bananas, oranges, pears, strawberries, grapes, dates, figs, watermelons, peaches, etc.

Nuts and seeds: dried fruits, walnuts, macadamia nuts, hazelnuts, cashews, sunflower seeds, pumpkin seeds, etc.

Lebus: beans, peas, lentils, peanuts, gram, etc.

Tuber: potato, sweet potato, turnip, yam, etc.

Whole grains: whole oats, brown rice, rye, barley, corn, bacon, whole wheat, whole wheat bread, and pasta.

Fish and seafood: Salmon, sardines, trout, tuna, mackerel, shrimp, oysters, clams, crabs, oysters, etc.

Poultry: chicken, duck, turkey, etc.

Eggs: Chicken, quail, and duck eggs.

Dairy: cheese, yogurt, Greek yogurt, etc.

Herbs and spices: garlic, basil, mint, rosemary, aging, nutmeg, cinnamon, black pepper, etc.

Healthy fats: extra virgin olive oil, olive, avocados, and avocado oil.

Single-ingredient whole foods are the key to good health.

What to drink:

Water should be your favorite drink in the Mediterranean diet.

This diet also contains moderate amounts of red wine, about 1 glass per day.

However, it is completely alkaline and should be avoided by anyone who has difficulty drinking or controlling alcohol.

Coffee and Chao are perfectly fine, but you should avoid sugary drinks and fruit juices, which contain too much sugar.

A sample Mediterranean menu for 1 week

Below is a sample menu for a week on the Mediterranean diet.

Feel free to adjust the portions and food preferences based on your own needs and preferences.

Monday

Breakfast: Greek yogurt with strawberries and oatmeal.

Lunch: Whole wheat sandwiches with vegetables.

Dinner: Tuna salad, garnished with olive oil. A piece of fruit for dessert.

Tuesday

Breakfast: Oatmeal with raisins.

Lunch: Tuna salad left the night before.

Dinner: Serve with tomatoes, olives, and whipped cheese.

Wednesday

Breakfast: Omelette with vegetables, tomatoes, and onions. A piece of fruit.

Lunch: Whole wheat sandwiches, with cheese and fresh vegetables.

Dinner: Mediterranean Lasagna ag

Thursday

Breakfast: Yogurt with fruit and nuts.

Lunch: Lasagna left the night before.

Dinner: Served with grilled salmon, brown rice, and vegetables.

Friday

Breakfast: olive oil fried eggs and vegetables.

Lunch: Greek yogurt with strawberries, oatmeal, and walnuts.

Dinner: with grilled lamb, salad, and baked potatoes.

Saturday

Breakfast: Oatmeal with raisins, walnuts, and apples.

Lunch: Whole wheat sandwiches with vegetables.

Dinner: Mediterranean pizza made with whole wheat, topped with cheese, vegetables, and olives.

Sunday

Breakfast: Omelette with vegetables and olives.

Lunch: Pizza leftover from the previous day.

Dinner: with grilled chicken, vegetables, and potatoes. Fruit for dessert.

The Mediterranean diet usually does not require calorie counting or tracking of macronutrients (proteins, fats, and sugars).

Healthy Mediterranean snacks

No need to eat more than 3 meals a day.

But if you are hungry for food, there are plenty of healthy food options:

A handful of walnuts.

A piece of fruit.

Carrots or baby carrots.

Some berries or grapes.

Left from the night before.

Greek yogurt

Cut the apples into pieces with almond butter.

How to follow the diet in restaurants

Most restaurants are very easy to prepare meals for the Mediterranean diet.

Choose fish or seafood as your main meal.

Ask them to fry your food in extra virgin olive oil.

Instead of butter, eat only whole wheat bread with olive oil.