Best Mediterranean Diet Meal Plan for Beginners

How do you follow the Mediterranean diet? This simple Mediterranean diet meal plan with expert tips and easy recipes is the best place to get started!  Use it as a blueprint to plan your own meals and enjoy big Mediterranean flavors!

Named the world’s top diet several years in a row by US News and World Report and other expert organizations, the Mediterranean Diet is a heart-healthy, well-balanced way of eating that prioritizes vegetables, fruits, whole grains, legumes, lean proteins (particularly from fish), and good fats from things like extra virgin olive oil and nuts.

As someone who is a true daughter of the Mediterranean and who grew up living the Mediterranean lifestyle, I love sharing my experience and helping others learn about this delicious way of eating.

Please Note: the information shared here on The Mediterranean Dish is intended for your general knowledge. It is not intended as a medical diagnosis or advice. Please be sure to consult your healthcare provider before trying a new diet or a way of eating. Never disregard professional advice or delay seeking treatment based on what you read.

First, let’s ditch the word “diet”

While the Mediterranean diet is a plant-based or plant-heavy diet, there are no big restrictive rules, deprivation, or calorie counting as with other diets. Eating the Mediterranean way is about satiation, inclusion, and enjoying your favorite treats in moderation!

It is not a “diet” in the restrictive sense, but a a well-balanced eating pattern that you can customize and use day-to-day to make healthier choices that honor your body.

To help you get started, I have put together a Mediterranean diet meal plan with some tips and recipes. Use my meal plan as a blueprint to help you make sustainable food choices and infuse your mealtime with loads of flavor! And when you’re ready for more, check out my list of top Mediterranean diet recipes!

As always, be sure to check with your healthcare provider before trying a new diet or way of eating.

Table of contents

• First, let’s ditch the word “diet”
• What do you eat on the Mediterranean diet?
• The Mediterranean pantry
• My quick meal planning guide
• 7 Days of Mediterranean meals
  • Monday
  • Tuesday
  • Wednesday
  • Thursday
  • Friday
  • Saturday
  • Sunday
• Sample Mediterranean diet meal plan to download
• Subscribe to get my FREE weekly meal plans + new recipes
• More Mediterranean Diet resources

What do you eat on the Mediterranean diet?

Here are the quick basics of what you should be consuming when following the Mediterranean way of eating:

• Eat MORE plant-based foods (daily) – Vegetables, whole grains, beans, legumes, herbs, and good extra virgin olive oil. Aim to eat these daily.
• Eat SOME seafood and omega-3-rich foods (2 to 3 times per week) – Fish (preferably fatty fish like salmon and mackerel, but you can use white fish varieties as well), nuts, and seeds. If it works for you, try to eat these 2 to 3 times a week.
• Eat SOME poultry, eggs, and dairy (1 to 2 times per week).
• Eat LESS red meats and sweets. These should be enjoyed sparingly. And it’s important to remember that it is not just about the frequency but also the amount. When the craving hits for those baked meatballs or rack of lamb, we eat them, but the plate is still a lot more vegetable-focused. And yes, I always bake baklava and loukoumades for the holidays.
• Have a glass of red wine once in a while.
• Avoid highly processed foods.

The Mediterranean pantry

Meal planning begins with the pantry. You’ll find that the Mediterranean way of eating uses simple ingredients that are available in most grocery stores (and you may have some already on hand). I have a complete Mediterranean diet shopping list for you. But aside from stocking your fridge with vegetables and leafy greens, and your freezer with some good wild-caught fish and other seafood, here is a short list of essential pantry items that I keep on hand and use often in Mediterranean cooking:

• Good quality extra virgin olive oil (My favorite Mediterranean olive oils are available in our online shop)
• Legumes such as beans, chickpeas, and lentils (both dry and canned)
• Pastas and grains including rice (brown rice), quinoa, farro, barley, bulgur, and couscous.
• Nuts, seeds, and dried fruits such as walnuts, almonds, hazelnuts, pistachios, sesame seeds. Nuts pack some good flavor and can add crunch and nutrition to your meals. They’re also satisfying snacks! I keep my nuts and seeds in a tightly container in the freezer, they will last for a few months that way. For dried fruit, I often keep dates, raisins, and dried apricots.
• Dried herbs and spices. One of the joys of eating the Mediterranean way is that you can add layers of flavor using all-natural herbs and spices that elevate your meals while adding nutrition as well. I use all-natural or organic spices, you can find them all here in our online shop.
• Canned tomatoes. I use whole San Marzano tomatoes, tomato sauce, and crushed tomatoes often in Mediterranean cooking. Look for quality, low-sodium canned tomatoes.
• Other: Tahini, a rich and nutty paste made by grinding toasted sesame seeds. You’ll find me using tahini in many ways from a simple sauce to drizzle on top of kebabs, to a protein-rich banana shake! All-natural honey for baking and for when we need something sweet.

Go to Complete Mediterranean Diet Shopping List

My quick meal planning guide

As you plan your meals and dinners, keep in mind the basic principles of eating the Mediterranean way. Focus more on fresh vegetables, herbs, grains, legumes, and nuts, with some lean proteins such including fish and poultry. Generally, this is how I plan my Mediterranean dinners this for my family:

• Meatless dinners -2 to 3 times per week
• Fish and seafood dinners– 2 to 3 times per week
• Chicken or lean meat dinner -1 to 2 time per week
• Red meat- On occasion (and no more than 1 time per week)
• Leftovers– When possible to avoid waste (at least 1 time per week)

7 Days of Mediterranean meals

You’ll find hundreds of Mediterranean recipes here on our site, but I put together a sample Mediterranean diet meal plan with a few easy recipes to get you started:  

Monday

• BREAKFAST: MEDITERRANEAN SAVORY BREAKFAST BOWLS

  These Mediterranean breakfast bowls with eggs, hummus, and veggies are delicious and filling. They provide the perfect fuel to start your day! Use this recipe as a guide, but feel free to use what veggies you have on hand, and experiment with seasonings you love! Use plain hummus or another type of hummus you enjoy. Get the savory breakfast bowls recipe.

  Tips: It’s best to make your own homemade hummus a couple days ahead, but quality store-bought hummus is fine. You can make all the components of these breakfast bowls ahead of time and store them in the fridge in separate containers. You can also assemble the bowls fully and cover them tightly to store in the fridge for 3 days or so (don’t drizzle olive oil until serving).

• LUNCH: FARRO SALAD WITH ARUGULA AND WALNUTS

  This simple salad makes good use of a satisfying ancient grain combined with arugula, fresh veggies, walnuts and feta. Get the farro salad recipe.

  Tips: You can cook the farro (or another grain of your choice) a day or two ahead of time and keep it in the fridge until you are ready to make the salad. While plain farro will keep in the fridge for 4 to 5 days, you should also budget some days for leftover farro salad once mixed. You can also make the Greek dressing ahead of time and keep it in the fridge in a tight-lid mason jar.

  Leftovers and storage: Once mixed, leftover farro salad will keep for 2 to 3 days. Greek dressing can be kept in a tight-lid jar for up to 2 weeks, but I try to use mine within a week.

• DINNER: LEMON GARLIC SALMON + ROASTED BROCCOLI

  Busy cooks will love this easy dinner that’s ready in 30 minutes or less! Tender, perfectly flaky salmon is paired with crispy, caramelized broccoli for a light, satisfying meal. See the recipes for the lemon garlic salmon, and the roasted broccoli.

  Tips: Once you remove salmon from the oven, if it still appears underdone, you can wrap the foil back over the top and let it rest for a few minutes. Don’t leave it too long: Salmon can easily go from under-cooked to way over-cooked quickly. So how do you know if salmon is ready? When the salmon flakes easily with a fork, it’s ready. If you like, you can use an instant read thermometer to check the fish for doneness. The USDA recommends a minimum internal temperature of 145°F, which should be measured at the thickest part of the fillet.

  Leftovers and storage: Store salmon and broccoli in separate airtight containers in the fridge. Baked salmon will keep for about 3 days, while roasted broccoli will keep for up to 5 days.    

Tuesday

• BREAKFAST: GREEK YOGURT WITH HOMEMADE GRANOLA

  Perfectly crunchy, chewy nutritious homemade granola with olive oil, tahini, walnuts and dried fruit. This easy granola recipe with a Mediterranean twist is loaded with flavor, and goes so well with creamy Greek yogurt! Get the granola recipe.

  Leftovers and Storage: Once the granola has fully cooled after baking, you can store it in a tight-lid jar or container for up to 2 weeks.

• LUNCH: GREEK SALMON SALAD (USING LEFTOVER SALMON FROM MONDAY)

  Greek Salmon Salad is the perfect way to use up any leftover salmon! Paired with crunchy veggies and a bright vinaigrette, this is a tasty, wholesome lunch packed with protein and omega-3s! Use salmon straight out of the fridge: No need to reheat! See the full Greek salmon salad recipe.

  Tips: Make the vinaigrette a day in advance, and store in the refrigerator in a container with a tight lid. Simply shake or stir right before use.

  Leftovers and storage: This recipe should finish up any leftover salmon from Monday. Store any leftover vegetables and greens (undressed) in an airtight container in the fridge. Dress the greens again when you’re ready to eat them.

• DINNER: RIBOLLITA (TUSCAN WHITE BEAN SOUP)

  Ribollita is a hearty, satisfying Tuscan soup. You’ll love the rich Italian flavors from some herbs and a little parmesan cheese magic! Be sure to have some day-old crusty bread on hand to add to the soup! Get the ribollita recipe.

  Tips: Because this dish will also be lunch on Wednesday, cook the soup with the beans and vegetables according to the recipe but hold off on the bread. When you’re ready to serve it, reboil the soup (remember, ribollita means reboiled). While the soup is reboiling, toast the bread in the oven with a bit of extra virgin olive oil (step #1 of the recipe). Add some of the bread to the soup and allow it a bit of time to absorb the liquid and soften. Always keep a bit of the toasted bread to garnish; it gives great texture. 

Wednesday

• BREAKFAST: MEDITERRANEAN-STYLE HUMMUS BREAKFAST TOAST

  A savory breakfast toast is the perfect way to start the day! Loaded with hummus, veggies and other Mediterranean favorites, it is a healthy, nutritious, and super satisfying breakfast…not to mention DELICIOUS! Get the breakfast toast recipe.

  Tips: To get the most out of your breakfast toast, be sure to use a hearty and healthy bread like an organic whole grain or whole wheat bread. One slice is often enough if you’re eating quality nutrition-packed bread. Don’t want to use bread? Try sweet potato toasts as an alternative.

  You can also prepare this breakfast ahead of time! To make these breakfast toasts on the fly any given morning, just have your choice of veggies and other toppings prepped and refrigerated in air-tight glass containers. I like to store mine in small separate containers.

  This is also a very versatile breakfast option. You can change up your breakfast toasts by choosing a different hummus (roasted red pepper hummus; garlic hummus etc.) Use other veggies you might have on hand. Raw or even leftover roasted veggies will work. And if you need more protein, add a boiled egg or shredded rotisserie chicken on top (heck, I’ve even done leftover chicken shawarma before.)

• LUNCH: RIBOLLITA LEFTOVERS

  Tips: To reheat and serve ribollita leftovers, bring the soup to a boil on the stove. While the soup is reboiling, toast the bread in the oven with a bit of extra virgin olive oil (step #1 of the recipe). Add some of the bread to the soup and allow it a bit of time to absorb the liquid and soften. Garnish with some of the toasted bread for texture.

• DINNER: BAKED LEMON CHICKEN + TOASTED ORZO + A BIG GREEK SALAD

  Baked lemon chicken is loaded with Mediterranean flavors including lemon, garlic, oregano, and extra virgin olive oil. Pair it with quick and easy toasted orzo and a peppery, bright arugula salad with avocado, tomatoes, cucumbers, and shallots. A delicious Mediterranean Diet dinner that will wow your tastebuds! Get the lemon chicken recipe, toasted orzo, and arugula salad.

  Tips: For best flavor, allow the chicken legs to marinate in the fridge for 2 to 4 hours, or 30 minutes at room temperature. And to save time, you can absolutely work ahead (one night in advance) on the chicken legs.  One of the things I like to do is prepare the chicken and allow it to marinate in the fridge overnight, that way, it’s ready to bake after a long work-day. It helps to take it out of the fridge for a bit before baking so it’s not too cold and so it cooks more evenly. You can also make the dressing up to 3 days ahead and keep it in the fridge in a closed mason jar. Give the dressing a whisk before adding to the arugula salad.

  Leftovers and storage: If you have leftovers, let the chicken cool completely before storing in an airtight container. Refrigerate for 2 to 3 days. If you want to freeze the cooked chicken drumsticks, place them in a freezer bag and put them in for up to 6 months. Thaw before re-heating. Leftover orzo will keep in the fridge for 3 to 4 days in a tightly closed container. Warm over medium heat on the stove. 

Thursday

• BREAKFAST: ZA’ATAR EGGS WITH WHOLE WHEAT BREAD

  Kick fried eggs up a notch by adding a generous sprinkle of za’atar, the quintessential Middle Eastern blend of wild thyme, toasted sesame seeds, and sumac! Served with some whole wheat bread, this is a breakfast that will keep you going until lunch! See the za’atar eggs recipe.

  Tips: Try adding a few chopped cherry tomatoes or a bit of feta for extra flavor. And if you’re wondering how long to fry an egg, know that it will take about 2 to 2 ½ minutes for runny yolk and 3 minutes for medium yolk. If you like to fry your eggs until the yolk hardens, you’ll want to cover the skillet for a couple minutes and watch until the yolk is cooked to your liking. 

• LUNCH: LEFTOVERS

  This is a great opportunity to look for and use up any leftovers from previous days that you may have forgotten about. All the meals from Monday to Wednesday will still be fine to eat, as long as they were stored appropriately in the refrigerator.

• DINNER: GRILLED SCALLOPS WITH MEDITERRANEAN TOMATO SALSA + SMALL SIDE OF LEMON RICE

  Restaurant-quality grilled scallops are tender, buttery, and packed with flavor. The best part? They take just 5 minutes! Serve them with a small side of bright Greek lemon rice for a simple yet sophisticated Mediterranean Diet dinner! Get the recipes for grilled scallops and lemon rice.

  Tips: Wash the rice thoroughly before cooking. Rinse it until the water runs clear. This helps prevent sticky, gluey rice.

  Leftovers and storage: Scallops are best eaten immediately, but leftovers can be stored in an airtight container in the fridge for 1 to 2 days. Do not reheat them as they will become rubbery. Rice can be stored in an airtight container in the fridge for up to 5 days. To reheat, add the rice to a pot on the stove over low heat and add a little water to steam it.

Friday

• BREAKFAST: GREEK YOGURT WITH FRESH FRUIT AND A DRIZZLE OF MY FAVORITE HONEY

  A quick and easy breakfast! Greek yogurt makes this breakfast filling, while fresh fruit adds flavor! I like to use both sweet and tart fruit. Some ideas include: sliced banana, sliced apple, your favorite berries, pomegranate seeds, oranges, kiwi, etc. This is a great way to use up any fruit you have in your kitchen! A light drizzle of honey is the perfect finishing touch.

• LUNCH: EASY MEDITERRANEAN TUNA SALAD SANDWICHES

  After a long week, these easy-as-can-be tuna salad sandwiches are just the kind of no-fuss lunch you need! This light, healthy tuna salad is prepared Mediterranean-style with crunchy veggies, including celery, cucumbers, and onions, along with fresh herbs, and a zesty Dijon dressing. Spoon it into warm pita pockets for loaded tuna pita, or use whatever whole wheat bread you have on hand to make sandwiches. Get the tuna salad recipe.

  Tips: Chop up the fresh ingredients and refrigerate in a tight-lid containers, but do not mix with the tuna and dressing until ½ hour before serving.

  Leftovers and storage: You can refrigerate this Mediterranean tuna salad in an airtight container in the fridge for up to 2 days.

• DINNER: EGGPLANT ROLLATINI + LENTIL SALAD + SOME CRUSTY BREAD

  This meatless dinner is packed with flavor, vegetables, and nutritious goodness! Vegetarian eggplant rollatini uses a delicious part-skim ricotta cheese filling with basil pesto and parsley, then baked to perfection in a bubbly red sauce! Because it’s so light, it pairs perfectly with the hefty Mediterranean-style lentil salad, which contains spinach, crunchy vegetables, and a zippy lime dressing. Add your favorite crusty bread if you like to complete this hearty dinner. Get the eggplant rollatini recipe and the lentil salad recipe.

  Tips: You can prepare eggplant rollatini in advance and freeze it before baking. Or you can fully bake it and freeze any leftovers. When ready to use, simply reheat frozen rollatini, covered, in the oven at 350 degrees F. You can also cook the lentils the night before to save some time.

  Leftovers and storage: Leftover eggplant rollatini will keep in the fridge in an airtight container for up to 4 days. To reheat, bake it at 350 degrees F for a few minutes. You can also freeze it and reheat it in the oven from frozen. Lentil salad will keep for 3 days in an airtight container in the fridge.

Saturday

• BRUNCH: VEGETABLE FRITTATA + SMALL SIDE OF SMASHED POTATOES

  This simple vegetable frittata is perfectly balanced with the flavors of earthy roasted vegetables, rich extra virgin olive oil, and sharp feta cheese. It’s a comforting vegetarian meal made even more cozy with the addition of crispy smashed potatoes with garlic and za’atar. Get the vegetable frittata recipe and the smashed potatoes recipe.

  Tips: Frittata is perfectly cooked when the eggs are set in the center and no longer jiggly, and the edges are golden-brown. If the eggs are set, pull the frittata from the oven and let it stand 5 minutes before slicing. If you notice the frittata is still too wet or runny in the center, bake for a few more minutes, watching carefully.

  Leftovers and storage: Vegetable frittata is best finished right away as eggs do not reheat very well. But if you have leftovers, store them in an airtight container in the fridge for up to 2 days. To reheat, place in the oven (covered) at 350 degrees F for 10 to 15 minutes. This is the most effective way to keep some of the frittata’s original texture. Leftover smashed potatoes (which will keep for about 5 days) can also be reheated in the oven at 350 degrees F.

• DINNER: GARLIC MUSHROOM PASTA + SHIRAZI SALAD

  This is hands-down the best rich and velvety mushroom pasta recipe without cream. Loads of mushrooms, garlic, shallots, and a little parmesan! The luxurious pasta dish goes really well with the simple, bright Shirazi salad, a Persian cucumber and tomato salad loaded with herbs. See the mushroom pasta recipe and the Shirazi salad recipe.

  Tips: Use whole wheat pasta, as it is Mediterranean Diet-friendly. For vegan mushroom pasta, omit the butter and use a vegan parmesan option or omit the cheese. And for thick, creamy, silky pasta sauce, don’t throw away all the pasta water! A small amount of the starchy pasta water enhances acts as a thickener. Save a cup of pasta water. (But you’ll only need ½ to ¾ cup pasta water for the sauce.) For flavorful Shirazi salad, dice the vegetables up very small or chopped. This helps them quickly absorb flavor. If you like your salads more on the crunchy side, don’t dress the salad until you’re ready to serve. For a juicier, more flavorful salad, go ahead and add the dressing. Sumac is optional in this recipe, but I highly recommend adding it if you can. It adds depth and a pleasant tang.

Sunday

• BRUNCH: MEZZE PLATTER + PITA BREAD

  Mezze takes the party platter to a whole new level of delicious. And it’s not hard to put together the perfect Mediterranean mezze brunch platter with dips like hummus or baba ganoush, along with fresh veggies and other Mediterranean favorites. I love serving mezze with some homemade pita bread. Get the full mezze platter recipe, and homemade pita recipe.

  Tips: Place the eggplant slices on some paper towels and sprinkle with salt. Let the eggplants “sweat out” any bitterness for 20 minutes or so. Pat dry.

  Leftovers and storage: Store leftovers in separate airtight containers in the refrigerator.

• DINNER: SPATCHCOCK CHICKEN + ITALIAN ROASTED VEGETABLES

  This spatchcock chicken (butterflied chicken) recipe yields the most juicy, succulent chicken with perfectly crispy skin. Served with delicious, bold Italian roasted vegetables, it’s the perfect Sunday chicken dinner! Get the spatchcock chicken recipe and the roasted vegetables recipe.

  Tips: For crispy, succulent chicken, salt your bird in advance. This gives the salt plenty of time to do its quiet work of flavoring and tenderizing. Air-chilling the chicken after salting is another important step. Chill chicken in the fridge (preferably overnight) uncovered and with the skin side up. If you don’t have time to salt the chicken and refrigerate overnight, do this as early as possible the day of (even 2 hours or so before cooking will help). Pat the chicken dry with paper towel before continuing on. For the roasted vegetables, be sure to cut the potatoes into quarters or diced to reduce their cooking time (if you aren’t using baby potatoes).

Sample Mediterranean diet meal plan to download

I’ve created a quick at-a-glance calendar for this sample meal plan. When you download the plan by clicking the button below, you will be able to click on the recipe names so that you can see each recipe in full.

Download or Print this Sample Plan

Download this Clickable Sample Meal Plan

Want to learn more about the Mediterranean diet? Don’t miss our Q & A with Kelly LeBlanc, a registered dietician and director of nutrition for Oldaways, a food and nutrition nonprofit. So many of your questions answered!

Subscribe to get my FREE weekly meal plans + new recipes

For new recipes and my weekly meal plans, please subscribe to my FREE e-mail list! I would love to have you as part of The Mediterranean Dish community! You can also follow along on Instagram, YouTube, and Facebook for delicious ideas and daily inspiration.

More Mediterranean Diet resources

A guide and 7-day meal plan

Doctors may recommend a Mediterranean diet to help prevent disease and keep people healthy for longer. A dietitian can help people to create Mediterranean diet meal plans.

The Mediterranean diet is a way of eating that emphasizes fruits, vegetables, legumes, and whole grains, and it includes less ultra-processed foods and meat than a typical Western diet.

In this article, we explain what the Mediterranean diet is and provide a 7-day meal plan for people to follow.

Essentially, following a Mediterranean diet means eating in the way that the people in the Mediterranean region traditionally ate.

A Mediterranean-style eating pattern prioritizes the following foods:

• A variety of fruits and vegetables
• whole grains
• legumes
• healthy fats like olive oil and nuts
• moderate amounts of seafood
• low amounts of dairy and red meat
• red wine in moderation

Of course, not everyone in the Mediterranean region eats in the same way, so the Mediterranean dietary pattern is meant to be used as a loose guide for a healthful diet that prioritizes plant-based foods.

The Mediterranean diet prioritizes healthy sources of fat like olive oil, nuts, seeds, and fatty fish.

The Mediterranean diet puts a higher focus on plant foods than many other diets. Foods like fruits, vegetables, whole grains, and legumes are main ingredients in meals and snacks.

People following the diet typically cook these foods using healthful fats, such as olive oil, and add plenty of flavorful spices.

Meals may include small portions of fish, meat, or eggs.

Moderate amounts of red wine can be consumed on a Mediterranean style diet, but water and other unsweetened, zero calorie beverages like sparkling water should be used to stay hydrated throughout the day.

When following any healthy dietary pattern, including the Mediterranean diet, it’s best to reduce your consumption of the following foods:

• refined grains, such as white bread, white pasta, and pizza dough containing white flour
• trans fats which can be found in margarine and other processed foods
• foods with added sugars, such as pastries, sodas, and candies
• deli meats, hot dogs, and other processed meats
• ultra-processed foods like fast food

Here is an example of a 7-day Mediterranean diet meal plan:

Day 1

Breakfast

• Vegetable and egg frittata served with sliced avocado on top of whole grain toast

For additional calories, add another egg to the toast.

Lunch

• A large green salad topped with a baked salmon fillet, red onion, feta cheese, quinoa, and fresh tomatoes
• Whole-grain pita bread
• 2 ounces (oz) of hummus

Dinner

• Spicy lentil soup with spinach

Day 2

Breakfast

• Greek yogurt parfait made with walnuts, fresh berries, and chia seeds

For additional calories, add 1–2 oz of almonds.

Lunch

• Greek chicken grain bowls with olives, cucumbers, and red onions

To increase the calorie content, add hummus or avocado.

Dinner

• baked cod served with garlic roasted potatoes and asparagus

Day 3

Breakfast

• Steel cut or rolled oats topped with fresh fruit, sliced almonds or almond butter, and a drizzle of honey.

Lunch

• Mediterranean Chickpea and Farro Salad

Dinner

• Mediterranean shrimp served over whole-wheat pasta

Day 4

Breakfast

• Shakshuka: dish of eggs poached in a sauce of tomatoes, olive oil, peppers, onion and garlic, commonly spiced with cumin, paprika and cayenne pepper

Lunch

• A large green salad topped with fresh vegetables, lentils, sunflower seeds, and grilled shrimp

Dinner

• Roasted chicken with roasted root vegetables and Brussels sprouts

Add an artichoke for a hearty, filling meal.

Day 5

Breakfast

• Sweet potato breakfast hash topped with a poached egg

Lunch

• Lentil and tuna salad

Dinner

• Mediterranean Pasta

Day 6

Breakfast

• Chia pudding topped with fresh berries and almond butter

Lunch

• Mediterranean White Bean Soup and a Greek Salad

Dinner

• Baked fish with garlic and basil served with a caprese quinoa salad

Day 7

Breakfast

• Overnight oats made with nut butter and berries

Lunch

• Mediterranean Buddha bowl

Dinner

• Balsamic roasted chicken and vegetables

There are many snack options available as part of the Mediterranean diet.

When following a Mediterranean dietary pattern, try to choose snacks that are made with nutritious ingredients. Here are a few options:

• fresh fruit paired with a handful of nuts
• unsweetened Greek yogurt topped with fresh fruit and sunflower seeds
• hummus and fresh vegetables
• trail mix made with nuts and unsweetened dried fruit
• herb roasted chickpeas
• cottage cheese and berries
• a hard-boiled egg with a bit of cheese and fresh fruit

The Mediterranean diet receives a lot of attention from the medical community because many studies verify its benefits.

The benefits of a Mediterranean diet include:

Lowering the risk of cardiovascular disease

Evidence suggests that a Mediterranean diet may reduce the risk of cardiovascular disease. A study that featured in The New England Journal of Medicine compared two Mediterranean diets with a control diet for almost 5 years.

The research suggested that the diet reduced the risk of cardiovascular issues, including stroke, heart attack, and death, by about 30 percent compared with the control group.

More studies are necessary to determine whether lifestyle factors, such as more physical activity and extended social support systems, are partly responsible for the lower incidence of heart disease in Mediterranean countries than in the United States.

Improving sleep quality

In a 2018 study, researchers explored how the Mediterranean diet affects sleep.

Their research suggested that adhering to a Mediterranean diet may improve sleep quality in older adults. The diet did not seem to affect sleep quality in younger people.

Weight loss

The Mediterranean diet may also be helpful for people who are trying to lose weight.

A 2020 study found that weight loss maintenance was twice as likely in subjects who adhered to a Mediterranean diet than in the control group.

Following a Mediterranean diet involves making long-term, sustainable dietary changes.

Generally speaking, a person should aim for a diet that is rich in natural foods, including plenty of vegetables, whole grains, and healthful fats.

Anyone who finds that the diet does not feel satisfying should talk to a dietitian. They can recommend additional or alternative foods to help increase satiety.

The Mediterranean Diet is the Best Diet for Weight Loss

When we talk about “diet”, we usually think of some kind of restriction that will help us achieve a certain result, such as weight loss. The Mediterranean diet rather encourages a diet that includes the staple foods of people living in countries around the Mediterranean such as Spain, Greece, Italy and France. Mediterranean dieters include a plant-based diet with vegetables and healthy fats, including olive oil and omega-3 fatty acids from fish, in their meals. It is a heart-healthy diet rich in fruits and vegetables, whole grains, seafood, nuts and legumes, and olive oil. Eating in this way reduces cravings for processed foods.

The Mediterranean Diet is not so much a strict eating plan as it is a way of life,” said Julia Zumpano, registered dietitian specializing in preventive cardiology at the Cleveland Clinic in Ohio. People who follow the Mediterranean diet tend to “eat food that their grandparents would have known,” added Dr. Chefron: whole, unprocessed foods with little or no additives.

The Mediterranean Diet is based on the diets of Crete, Greece and Southern Italy. The Mediterranean diet has become popular because people show low rates of heart disease, chronic disease, and obesity. The profile of the Mediterranean diet focuses on whole grains, good fats (fish, olive oil, nuts, etc.), vegetables, fruits, fish, and a very low intake of any non-fish meat. In addition to food, the Mediterranean diet emphasizes the need to make time for food with family and physical activity.

The Mediterranean Diet is great for heart health, obesity and chronic disease as the meals are healthy vegetables, fruits, nuts, seeds and grains.

Allowed Foods on the Mediterranean Diet

The Mediterranean Diet is a way of eating that emphasizes plant foods and healthy fats.

Because the Mediterranean diet is a lifestyle choice, you can easily change it. This is a diet that most people easily follow. At every meal, you want to choose foods from an approved food list. For example, breakfast foods that you can eat during this diet are oatmeal with your favorite berries, vegetable fritata, chicken, or a fruit and nut strip.

• Proteins: tofu, beans, lentils, chickpeas, eggs, fish and other seafood, chicken or other poultry.
• Oils and fats: olive oil, olives, avocado, avocado oil, walnut oil.
• Fruits and vegetables.
• Nuts and seeds.
• Dairy products: unsweetened Greek yogurt, ricotta cheese, cottage cheese, milk
• Sweeteners (moderate and rare): honey, frozen or dried fruit, maple sugar.
• Condiments: balsamic vinegar, lemon, sugar-free tomato sauce.
• Drinks: coffee, tea, water.
• Whole grains: oats, brown rice, rye, barley, corn, buckwheat, wheat bread and pasta.
• Herbs and spices.

Be sure to consult your doctor before starting a diet. After all, a nutritionist can help you adjust this diet based on your preferences.

Foods to Avoid on the Mediterranean Diet

When following the Mediterranean diet, you will want to limit or avoid processed foods and ingredients. Foods to limit on the Mediterranean diet include:

• Added sugar to many foods, including syrups, baked goods and ice cream.
• Processed foods, including fast food.
• Processed meats such as hot dogs and deli meats.
• Refined cereals such as white bread, chips and pasta.
• Refined vegetable oils, including sunflower oil.
• Trans fats found in fried foods and margarine.

Be sure to consult your doctor before starting a diet. After all, a nutritionist can help you adjust this diet based on your preferences.

The pros and cons of the Mediterranean diet

One Trusted Source study found a possible link between the Mediterranean diet, improved memory and a reduction in several risk factors for Alzheimer’s disease.

A large Trusted Source review also linked the Mediterranean diet to improved cognition, memory, attention, and processing speed in healthy older adults.

Mediterranean food helps your heart in the following ways:

1. Helps maintain healthy cholesterol levels.
2. Improves the body’s ability to absorb blood sugar.
3. Helps keep arteries flexible and resist plaque buildup.
4. Helps prevent heart attacks, stroke and type 2 diabetes.
5. The Mediterranean Diet is a suitable option for those who want to improve their health and protect against chronic diseases.

Mediterranean diet menu per week

Below is a sample menu for 1 week of the Mediterranean diet. Feel free to adjust portions and food choices to suit your own needs and preferences, and add snacks as desired. For more ideas, check out this list of 21 healthy Mediterranean recipes.

Day 1

Breakfast: Greek yogurt with strawberries and chia seeds.

Lunch: bread with hummus and vegetables.

Dinner: nicoise salad with tuna and egg, fruit salad.

Day 2

Breakfast: oatmeal with blueberries.

Lunch: Zucchini caprese noodles with mozzarella, cherry tomatoes, olive oil and balsamic vinegar.

Dinner: salad with tomatoes, olives, cucumbers, baked fish and feta cheese.

Day 3

Breakfast: frittata with mushrooms, tomatoes and onions.

Lunch: turkey fillet with egg and cheese sauce, tomato and cucumber salad dressed with olive oil.

Dinner: Mediterranean lasagne and grilled vegetables.

Day 4

Breakfast: natural yoghurt with fruits and nuts.

Lunch: quinoa and chickpea salad, baked fish.

Dinner: fried salmon with poached egg, brown rice and vegetables.

Breakfast: natural yoghurt with fruits and nuts.

Day 5

Breakfast: broccoli and chicken casserole, sautéed vegetables with whole grain toast.

Lunch: stuffed zucchini shuttles with pesto, turkey, tomatoes, bell peppers and cheese.

Dinner: Grilled lamb or chicken with salad and baked potato with egg.

Day 6

Breakfast: oatmeal with nuts and raisins or apple slices.

Lunch: lentil salad with feta, tomatoes, cucumbers, olives, scrambled eggs.

Dinner: carbonara pizza, vegetables.

Day 7

Breakfast: scrambled eggs with spinach and cheese, vegetables and olives.

Lunch: falafel with feta, onions, tomatoes, hummus and rice

Dinner: chicken with vegetables, sweet potato fries and fresh fruit.

During the Mediterranean diet, there is no need to count calories or track macronutrients (proteins, fats and carbohydrates) unless you control your glucose levels.

It is important to consume all food in moderation.

Dining out Mediterranean

Many restaurants serve Mediterranean diet.

Here are some tips for healthy eating in restaurants that might be helpful:

• Choose fish or seafood as your main course.
• Choose grilled food where possible.
• Ask if your meal can be cooked with extra virgin olive oil.
• Choose whole grain bread with olive oil instead of butter.
• Add vegetables to your order.

Is it possible to lose weight on the Mediterranean diet?

It is possible to lose weight on the Mediterranean diet, but you must pay attention to portion sizes. For example, excessive consumption of olive oil, cheese, whole grains, and nuts will interfere with weight loss.

One of the most important aspects of the Mediterranean diet for weight loss is that it is easy to follow for a long time. In fact, it is a way of life, since it is a way of eating that a person observes forever. The traditional Mediterranean diet consists of 40% carbohydrates, 40% fat and about 20% protein. Not only has this combination been proven to be ideal for long-term weight loss, but it also provides good satiety as the diet is rich in vegetables, beans and olive oil.

© TM “YAENSVIT”2023-05-29T23:27:38+03:002023-05-29T23:27:38+03:00When we talk about “diet”, we usually think of some kind of restriction that will help us to achieve a certain result, such as weight loss. The Mediterranean diet rather encourages a diet that includes the staple foods of people living in countries around the Mediterranean such as Spain, Greece, Italy and France. People who adhere to

Mediterranean diet: what it is, principles and menu for week

Contents:

➦ What is the Mediterranean diet?

➦ Potential and known health benefits?

➦ Foods to include in your diet

➦ Foods to avoid

➦ Benefits of the Mediterranean diet

➦ Disadvantages of the Mediterranean diet

➦ Weekly menu for the Mediterranean diet

➦ How to make your diet more Mediterranean in conditions Ukraine?

➦ What results can be expected?

➦ Conclusions

Getting a beautiful slim figure without hunger strikes and debilitating restrictions, staying healthy, energetic, efficient and at the same time losing weight is everyone’s dream. What kind of diet can provide this? According to a report by the American news magazine U.S. News & World Report, published in early 2021, the Mediterranean or Cretan diet has topped the list of the best diets in the world for the 4th year in a row. What is the secret of such success? What are the main principles of this dietary system and how it differs from others. This is exactly what we will tell the readers of our FitoBloga.

What is the Mediterranean diet?

The Cretan or Mediterranean diet is a diet practiced in Mediterranean countries such as Italy, Spain, Greece and southern France. It combines moderation and a variety of foods with a special way of life: cooking, exercising, sharing the pleasures of food, etc.
The concept of the Mediterranean diet dates back to the 1950s, when Minnesota public health professor Ancel Keys compared the dietary habits of 7 Western countries (USA, Finland, the Netherlands, Yugoslavia, Italy, Japan, Greece) and death rates from heart disease. vascular diseases for 15 years. The results were striking: the lethality of the Cretans (3.8%) was extremely low compared to the Finns (97.2%) or Americans (77.3%).

The main focus of the centenarian diet is whole grains, unlimited fruits and vegetables, olive oil, legumes and oilseeds. Honey is used instead of sugar. The diet includes wholesome animal proteins from fish, seafood, poultry and a small amount of red meat, as well as goat and sheep milk products. As an accompaniment to meals, red wine is acceptable in moderation (maximum 1 glass per day during meals) and sufficient water (at least 6 glasses per day). An important condition is the combination of high physical activity with calorie restriction from 1800 to 2500 per day. But that is not all!

According to UNESCO, the Mediterranean Diet includes “a moment of social exchange and communication, reaffirmation and restoration of family, group or community identity”.

So it’s more than just the pursuit of optimal health. Through a social lens, she emphasizes the foundations of cultural identity, which are based on 2 pillars: taking your time to cook and take your time to eat, enjoying simple and healthy meals while eating together and socializing.

Potential and known health benefits

Research by Ancel Case has demonstrated the undoubted health benefits of the Mediterranean diet, namely:

• increased cognitive function
• prevention of type 2 diabetes
• control of metabolic syndrome
• prevention of cardiovascular disease

9 0017 long and high quality life

Strengthens the heart

The diet of the Cretans is good for the heart – such a conclusion was made during one of the studies of the University of Lyon. During the experiment, 600 patients were observed, divided into two groups. Both received the same medication, but different nutrition: the control group followed a normal diet, while the experimental group – Cretan. After 27 months, the experimental group saw an 80% reduction in heart attacks: 8 deaths in the Cretan group versus 20 in the control group.

Scientists attribute the healing effect to the presence in the diet of a large amount of fatty fish, seafood and vegetable oils rich in Omega-3-6-9 acids in an ideal proportion. In addition, vegetables and fruits, rich in antioxidants, successfully cope with inflammatory processes in the body.

Effective in the prevention of diabetes

Type 2 diabetes, unlike type 1, develops with age and is always associated with malnutrition and overweight. Because of the excess insulin, the pancreas can no longer produce enough insulin to absorb the sugars that remain in the blood.

In a study of 418 people, those who ate a Mediterranean diet reduced their risk of developing diabetes by 52%. In another study in a group of 901 people with type 2 diabetes, those who followed the Mediterranean diet saw their blood glucose levels drop and all markers of health improve.

One of the largest Predimed studies has shown that the Mediterranean diet reduces the risk of diabetes by 18-40%. The 9-year experiment involved 7447 people aged 55 to 80 years old, predisposed to diabetes and cardiovascular disease. Participants were divided into dietary groups: olive oil DM, nut DM, and a low-fat diet. At the end of the study, it was found that groups 1 and 2 had a 40% and 18% lower risk of diabetes, respectively, compared to people in group 3 who followed the low-fat diet. In addition, those who ate the Mediterranean variant required the introduction of drugs much later, those who followed a simple low-calorie diet.

Improves bowel function

Thanks to the abundance of vegetables, fruits, nuts and legumes, as well as whole grains rich in dietary fiber, the Mediterranean diet is very beneficial for the digestive tract.

A five-year study published in the journal GUT showed that the Mediterranean diet can change the gut microbiome by populating it with beneficial microbiota. As you know, the more diverse the intestinal microflora, the higher the balance towards beneficial microorganisms, the lower the production of inflammatory mediators that affect cognitive functions, the risk of diseases such as diabetes, atherosclerosis and cancer.
The study involved 612 people aged 65 to 79 years. The scientists analyzed the gut microbiome before and after the start of the experiment. It turned out that after 12 months of the Mediterranean diet, the participants in the experiment experienced an increase in the number of bacteria that inhibit the rate of development of senile asthenia, improved memory, and decreased the concentration of inflammatory mediators in the blood.

In addition, as analysis showed, the number of bacteria associated with intestinal cancer and fatty liver decreased in the composition of pathogenic microorganisms.
Most interestingly, the effect of the diet did not depend on the age or weight of the participants. Despite significant differences in microbiomes, after a year, the Mediterranean diet had the same effect on everyone.

Extends life

The Mediterranean diet has been found to reduce the risk of death by 25%. The data, published in the British Journal of Nutrition, is based on extensive research conducted in Italy during 2005-2010. The health status of 5,200 people over 65 was analyzed regarding their nutrition. The result showed that those participants whose diet was close to the Mediterranean had a quarter lower risk of death than those who ate differently. Scientists attribute this to an increase in fiber, antioxidants, vitamins and minerals in the diet.

Analyzing the experiment, the researchers concluded that the diet remains effective even if individual components are removed from it, leaving the most important ones: fish, cereals and vegetables. Thus, the authors of the study concluded that the Mediterranean diet can indeed prolong life.

Helps in the fight against excess weight

The Mediterranean diet is not about losing weight, but about health. However, it guarantees a weight loss of up to 3 kg per week. This is one of the best diets to keep in shape, as it does not require excessive hydration, pre-cleansing, and willpower to give up a number of products. Due to the high content of monounsaturated fatty acids (from olive oil) and a small amount of saturated fatty acids (fatty meat), it helps to reduce cholesterol and insulin resistance, preventing obesity. This diet has a longer-term effect, leads to stable weight loss, while guaranteeing excellent performance and good mood.

However, to see the benefits of a weight loss diet, you need to combine a healthy diet with an active lifestyle. To optimize the impact, it is recommended to practice 30 minutes of activity per day: walking, hiking, cycling, running, swimming, dancing, etc. Weight loss in the first weeks is natural and is especially noticeable if the diet was previously irrational and unbalanced.

Reduces the risk of Parkinson’s disease by 2 times

Parkinson’s disease most often affects the elderly and is expressed by hand tremors, muscle stiffness and slowness of movement. These symptoms are caused by the death of brain cells that control movement. The causes of the disease have not yet been established. But one of the versions is associated with an increase in free radicals in the body.

With its abundance of antioxidant-rich fruits, vegetables and fish, the Mediterranean diet is a great way to fight free radicals. In addition, with age, the concentration of dopamine in the subcortical formations of the brain decreases. This hormone is responsible for the transmission of signals between the brain and cerebral receptors responsible for the coordination of movements. Seafood, green vegetables, legumes and nuts compensate for its deficiency.

Foods to include in your diet

It is important to maintain a balance of BJU in the Mediterranean diet:

• 10% – proteins
• 30% – fats, mainly vegetable (olive oil)
• 60% – carbohydrates (vegetables, fruits, whole grain bread, cereals).

You need to eat up to 4-5 times a day (three main meals and two snacks).

Consider the food pyramid of a typical Mediterranean diet:

1. Any plant-based food.

Fruit and vegetables at any meal, in good quantity, raw or cooked. You can also use dried fruits and oilseeds (olives, flax seeds). Try to choose seasonal plants in a variety of colors. Fresh fruits are consumed as a daily dessert.

2. Whole grains, starches and legumes.

These are the main sources of energy in this diet. Most meals include whole grains, legumes, and starchy foods. These include durum wheat pasta, polenta, bread with seeds, and especially bread made with low glycemic sourdough, rice, and couscous.

3. Olive oil as the best ally

Olive oil can be used in all sauces, as well as in cooking, replacing animal fats with it. Can be mixed with other oils such as rapeseed.

4. Quality animal proteins

Regularly eat large or small fish, seafood and even seaweed. The use of eggs from free-range chickens is limited to 4 times a week, including as part of ready-made meals. Among the meat, preference is given to white (poultry 2 times a week), a less important place is occupied by red and cold cuts (beef up to 500 g per month). However, you can also follow the Mediterranean vegetarian diet.

5. Dairy products in moderation

Dairy products are part of the Mediterranean diet, but in moderation, primarily in the form of fresh sheep or goat cheese and yogurt.

6. A little alcohol with meals.

This diet allows 1 glass of red wine with each meal due to its richness in polyphenols. This eating habit is known as the “French Paradox” or “French Syndrome”, which links the relatively low rate of cardiovascular and oncological diseases in the French with the use of dry red wine.

Healthy Mediterranean Snacks

Mediterranean Snacks are distinguished by their rich taste and color and will successfully decorate any table. We offer several popular culinary recipes.

Warm watermelon, tomato and feta salad

This very popular salad in Greece and Cyprus consists of only three ingredients: slices of watermelon, tomato and feta cheese.

➤ How to:

Preheat a grill pan, brush with olive oil, fry round lightly salted watermelon and tomato slices about 1 cm thick in it.
Mix the tomatoes with olive oil, salt and ground black pepper, put on a dish, then add the fried slices of watermelon, sprinkle everything with crumbled feta, ground black pepper and pour over with olive oil.

Grilled Eggplant with Cheese and Tomato

A simple and wonderful appetizer that suits both the festive table and the regular menu.

➤ How to:

Cut the aubergines into slices, roll each in flour, beaten egg and breadcrumbs mixed with grated parmesan, and then fry in a frying pan with olive oil. Place on paper towels to soak up the oil and season with salt.

Cut the tomatoes into cubes, sprinkle with vinegar and mix.

Place a spoonful of any cream cheese (such as ricotta) on an eggplant circle, then a pile of tomatoes and sprinkle everything with chopped basil leaves.

Skewers with melon, smoked ham and cheese

➤ How to make:

On skewers, alternately thread: ball of melon, basil leaf, folded half of prosciutto ham, ball of mozzarella , boned in black pepper, then in reverse order: prosciutto, basil and melon. Arrange the skewers on a platter and serve.

What about drinks?

The key drink of the Mediterranean diet is water. It should be drunk during the day at least 6 glasses and up to 2 liters. You can use mineral non-carbonated water. Allowed coffee and tea without sugar (1-2 times a day), herbal infusions, homemade kefir and dry red wine, but not more than 1 glass a day.

Lemonade, compotes, fruit drinks, juices, not only store-bought, but also homemade, are prohibited, as they contain a large amount of fructose, which eventually turns into glucose, is deposited in the liver and contributes to weight gain..

Foods to avoid

The true Mediterranean diet is completely free of processed foods, refined sugars and trans fats.

Here is a list of foods that this dietary system forbids:

❌ Sugary foods – carbonated drinks, fruit juices (prefer whole fruit), sweets, ice cream, table sugar, etc.
❌ Refined cereal products: bread, pasta, biscuits, etc.
❌ Industrial breakfast cereals: even those that claim to be good for your health or are low in calories.
❌ Trans fats found in processed foods and margarine.
❌ Refined oils – soybean oil, rapeseed oil, etc.
❌ Industrial meats – sausages, hamburgers, hot dogs, cold cuts, etc. additives, especially if they are low in vegetables and high in starch.
❌ Potato-based industrial products: cereals, chips, etc.

Benefits of the Mediterranean Diet

• Provides an excellent supply of quality fatty acids, micronutrients, antioxidants and dietary fiber.
• Protects against cellular aging and cardiovascular disease.
• The body does not experience stress when switching to a Mediterranean diet, there is no abrupt rejection of favorite foods, no disappointments or monotony.
• Easy to follow, you can create a varied and balanced menu, treat yourself to wine, healthy fruit and berry desserts.
• Compatible with an active social life.
• No contraindications, suitable for men, women, children and the elderly, it can be observed even during pregnancy.

Another argument in favor of the Mediterranean diet

A diet rich in vegetables and fruits, but little red meat, as it turned out, is good not only for human health, but for the planet as a whole.
Scientists from the US and Britain have analyzed which foods are most harmful to the environment. The production of red meat significantly increases greenhouse gas emissions, while requiring a large amount of land, water and has a negative impact on the environment.

Disadvantages of the Mediterranean diet

Despite numerous advantages, the Cretan diet has some negative points, namely:

➦ losing weight not as fast as we would like (up to about 3 kg per week)

➦ there are risks regarding food quality (heavy metals in fish, pesticides, etc.)

➦ effort required for cultural adaptation

➦ need to spend time preparing food

➦ elitism: good fish, seafood, goat cheese , as well as high-quality wine are not cheap

➦ you will have to give up red meat, your favorite cakes, cakes and sweets.

The proposed sample menu is designed for every day (for 7 days).

Monday
Breakfast : Tomatoes in olive oil, garlic and basil; wild rice with vegetables; coffee without sugar (stevia or honey as sweetener)
Lunch : fish soup, vegetable salad with sour cream or low-fat yogurt.
Afternoon snack : fruit salad with cinnamon
Dinner : baked sea bream, stewed zucchini with carrots and sweet peppers.

Tuesday
Breakfast : tomato, cucumber, onion salad with cilantro and parsley dressed with olive oil and lemon juice; buckwheat porridge; kefir
Snack : a few dried fruits and a handful of nuts
Lunch : seafood soup with slices of whole grain bread
Dinner : fried mushrooms with boiled green beans dressed with olive oil.

Wednesday
Breakfast : cottage cheese pancakes with sour cream, seasonal berries, coffee without sugar
Lunch : baked fish with durum wheat pasta
Afternoon snack 90 452 : fruit salad
Dinner : fish cakes with bulgur, tomato salad with mozzarella and herbs, a glass of dry red wine.

Thursday
Breakfast : corn grits banosh with cheese, unsweetened tea
Lunch : fish soup with a slice of whole grain bread
Afternoon snack : Greek yogurt with berries
Dinner : Roast chicken with vegetable stew

Friday
Breakfast : scrambled eggs with tomatoes and greens, a slice of whole grain bread, tea or water with lemon
Lunch : courgette, eggplant, tomato and bell pepper ratatouille
High tea : seasonal fruit plate
Dinner : bluefin tuna with tartar sauce, caprese salad

90 002 Saturday
Breakfast : boiled oatmeal dressed with unsweetened yogurt, berries and ground flaxseeds
Lunch: seafood pasta, vegetable salad
Afternoon snack : cottage cheese with honey
Dinner : cauliflower and broccoli casserole with firm cheese or cheese

Sunday
Breakfast : cottage cheese casserole and coffee without sugar
Lunch : chicken broth with a piece of chicken, beet salad with prunes
Afternoon snack 904 52 : nuts and dried fruits
Dinner : stuffed pumpkin in the oven mushrooms, spinach, cheese and cream

How to make your diet more Mediterranean in Ukraine?

Thanks to its favorable geographical position, abundance of sunny days a year and fertile land, in our country, almost all year round, you can eat fresh vegetables and fruits – an indispensable part of the Mediterranean diet. Beets, carrots, cabbage, including sauerkraut, cucumbers and tomatoes, pumpkin, lettuce and greens, spinach, beans, onions, garlic, apples and pears, as well as citrus fruits can become the basis of a Mediterranean diet adapted to Ukrainian realities even in winter. Prices for vegetables and fruits are available to everyone.

The traditional Ukrainian diet includes grains and legumes, pasta made from durum wheat is sold in stores.

Cheeses in supermarkets are available in a wide variety, both imported and domestic, of good quality. Instead of expensive Italian ricotta, you can use our native cottage cheese.

Chickens and eggs as a source of protein are also not a problem. The most difficult situation is with fresh sea fish and seafood. But even here you can find a way out. In large supermarkets, there are often promotions for expensive fish such as salmon or sea bream, and the rest of the time you can use simpler fish in the diet: hake, hake, pollock or mackerel.

What results should be expected?

From the Mediterranean diet, one should not expect a quick transformation of the figure. For this, time must pass. Combining a diet with physical activity in a few weeks you will feel lightness in the body, improved memory and excellent performance.

This way of eating is suitable for those who want to take care of their cardiovascular system and stay healthy. Moreover, it is indicated for diabetics, with high cholesterol, lipid balance disorders (hypercholesterolemia, hypertriglyceridemia), metabolic syndrome or a history of cardiovascular pathologies. And if you are in good health, then the Cretan diet will allow you to maintain this optimal condition for as long as possible.

Terminals

The Mediterranean diet is not just a certain way of eating, but a way of life that includes adequate physical activity, being in the fresh air, leisurely eating healthy food in the circle of family and friends.