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Mediterranean menu plan: The request could not be satisfied


Muffin-Tin Quiches with Smoked Cheddar & Potato Recipe

Came out great wish i could post you a picture had them for breakfast this morning. I never eat breakfast because i get up at 4 am and well i need to eat breakfast more often Not sure what the other “cooks” were talking about came right out of my pan so…..

So YUMMY and very easy to make. Hasn t anybody thought about using paper muffin cups as liners in your muffin pan? Lol!

This recipe would be great to make if you want to torture whoever has dish duty. Sure the mini quiches were good but they weren’t great. But it made a colossal mess! I prepared it as directed and everything stuck– it took me several soaks and over an hour to clean the muffin pan. I may never make it again but if I do I won’t make this as directed. Next time I will make it in a pie pan and cut it. Also you can’t taste the smoked cheddar so no need to splurge on that just use regular cheddar.

I love the idea of making up a bunch and freezing! #genius I made this my own by adding frozen kale on hand and dried dill.

Delicious. I used a 9×12 pan since I didn’t want to deal with the clean up issue. Used onions mushrooms red pepper sweet potato bacon spicy cheddar. Threw a little extra shredded cheese on top. Even the kids ate it!

Very delicious! Easy to make! Came out perfect! I appreciate the calorie total.

Totally love this! With the serving size of 2 it totally holds me until lunch.

Love this recipe. I made it according to the recipe and it was awesome! Now I use the measurements to use whatever I have on hand. Broccoli sausage raw onions bacon and lots of different cheeses. It always fills 12 muffin tins and comes out great. I use a non-stick muffin pan and I lightly spray as well. Works like a charm! They are great to have on hand and they freeze so well. I make a simple aioli with mayo ketchup and sriracha to give it a nice kick. One of my favorite things to eat!

Mediterranean Diet: Complete Food List and 14-Day Meal Plan

Want to start eating like a Greek? Here are some ideas about where to start when planning your menu. Note that we don’t give portion sizes. This is one diet where calorie counting is not expected. What your body needs will be different from the next person.

Also, with the help of Berman and Paravantes-Hargitt, we’ll show you how to move toward a more Mediterranean-style of eating — rather than doing a total overhaul — that will fit with your lifestyle:

Day 1

Breakfast Coffee or tea with a bowl of oatmeal topped with berries

Snack Handful of almonds or walnuts

Lunch Half of a turkey sandwich made with whole-grain bread and a cup of lentil soup

Snack Sliced carrots, bell peppers, and cucumbers dipped in hummus

Dinner Veggie and white bean stew

Day 2

Breakfast Coffee or tea with plain Greek yogurt topped with a drizzle of honey and walnuts

Snack Roasted chickpeas

Lunch Leftover veggie and bean stew from yesterday’s dinner

Snack A peach (or apple, depending on the season)

Dinner Roasted chicken served with pita bread, tzatziki (a yogurt-based sauce), and a side salad

Day 3

Breakfast Smoothie made with the milk of your choice, fruit, and nut butter

Snack ¼ an avocado mashed with lemon juice and salt on top of whole-grain crackers

Lunch Three-bean soup topped with a dollop of pesto and served with a whole-grain roll

Snack Package of olives and fresh veggies

Dinner Salmon with farro and roasted zucchini and eggplant

Day 4

Breakfast Coffee or tea and toasted whole-grain bread, sliced cheese, and strawberries

Snack Pistachios

Lunch Lentil-based salad with feta, roasted red peppers, sun-dried tomatoes, and olives

Snack Greek yogurt with fresh fruit

Dinner Grilled shrimp served with sautéed kale and polenta

Day 5

Breakfast Coffee or tea and a breakfast bowl of leftover farro (from dinner on day 3) topped with a poached egg and a few slices of avocado

Snack Dried apricots and walnuts

Lunch Quinoa, bean, and veggie salad served with a slice of whole-grain bread

Snack Whole-grain crackers and black bean dip

Dinner Marinated, grilled chicken skewers served with bulgur wheat and a cucumber and red onion salad

Day 6

Breakfast Coffee or tea and smoked salmon, capers, and tomato slices

Snack In-season fruit (such as a peach or two apricots in summer; a pear in winter)

Lunch Mediterranean bean salad and whole-grain crackers

Snack Piece of cheese and olives

Dinner Moroccan lamb stew with couscous

Day 7

Breakfast Coffee or tea and Greek yogurt with sunflower seeds and raspberries

Snack Sliced orange and pistachios

Lunch A piece of whole-grain bread with sliced tomatoes, cheese, and olives

Snack Packaged, flavored lupini beans

Dinner Red lentil and vegetable stew

Day 8

Breakfast Coffee or tea and two eggs with sautéed greens (spinach or kale), plus an orange

Snack Roasted chickpeas

Lunch Leftover lamb stew from dinner on day 6

Snack Mixed nuts with a piece of dark chocolate

Dinner Baked white fish, roasted potatoes, and zucchini

Day 9

Breakfast Smoothie made with the milk of your choice, frozen cherries, banana, and cocoa powder

Snack Mini peppers stuffed with hummus

Lunch Tuna salad made with olive oil, dried herbs, olives, and sun-dried tomatoes served on a bed of spinach with mixed veggies and whole grain crackers

Snack Piece of cheese with a piece of fruit

Dinner Hearty Tuscan white bean soup with whole-grain bread

Day 10

Breakfast Coffee or tea and a bowl of oatmeal topped with raisins and crushed walnuts, plus a drizzle of honey, if desired

Snack Greek yogurt and a piece of fruit

Lunch Leftover Tuscan white bean soup from dinner on day 9

Snack Hummus with sliced raw veggies like red peppers, celery, and cucumber

Dinner Garlic lemon chicken thighs served with asparagus and Israeli couscous

What Is the Mediterranean Diet? Food List, Meal Plan, Benefits, More

When you’re looking to start to follow the Mediterranean diet, you’ll rely heavily on the following foods. While this is not a calorie-counting plan, we’ve included nutrition stats for your reference:

Olive Oil

Per Tablespoon Serving 120 calories, 0 grams (g) protein, 13g fat, 2g saturated fat, 10g monounsaturated fat, 0g carbohydrate, 0g fiber, 0g sugar

Benefits Replacing foods high in saturated fats (like butter) with plant sources high in monounsaturated fatty acids, like olive oil, may help lower the risk of heart disease by 19 percent, according to research — including an article published in March 2018 in the Journal of Clinical Nutrition.


Per 1 cup, Chopped Serving 32 calories, 1.5g protein, 0g fat, 7g carbohydrates, 2g fiber, 5g sugar

Benefits They pack lycopene, a powerful antioxidant that is associated with a reduced risk of some cancers, like prostate and breast. Other components in tomatoes may help reduce the risk of blood clots, thereby protecting against cardiovascular disease, according to a review in the journal Annual Review of Food Science and Technology.



Per 1 Small Fillet 272 calories, 44g protein, 9g fat, 0g carbohydrates, 0g fiber

Benefits The fatty fish is a major source of omega-3 fatty acids. For good heart health, the American Heart Association recommends eating at least two fish meals per week, particularly fatty fish like salmon.



Per 1 oz (14 Halves) Serving 185 calories, 4g protein, 18g fat, 2g saturated fat, 3g monounsaturated fat, 13g polyunsaturated fat, 4g carbohydrate, 2g fiber, 1g sugar

Benefits Rich in heart-healthy polyunsaturated fats, these nuts may also favorably impact your gut microbiome (and thus improve digestive health), as well as lower LDL cholesterol, according to a study published in May 2018 in the Journal of Nutrition.



Per ½ Cup Serving 160 calories, 10g protein, 2g fat, 26g carbohydrate, 5g fiber

Benefits The main ingredient in hummus, chickpeas are a good source of fiber, which carries digestive health and weight loss benefits, as well as iron, zinc, folate, and magnesium.



Per 1 Cup Serving 5 calories, 0.5g protein, 0g fat, 1g carbohydrate, 0g fiber, 0g sugar

Benefits Leafy greens, like arugula, are eaten in abundance under this eating approach. Mediterranean-like diets that include frequent (more than six times a week) consumption of leafy greens have been shown to reduce the risk of Alzheimer’s disease, according to a study published in September 2015 in the journal Alzheimer’s and Dementia.



Per ½ Cup Serving (Arils) 72 calories, 1.5g protein, 1g fat, 16g carbohydrates, 4g fiber, 12g sugar

Benefits: This fruit, in all its bright red glory, packs powerful polyphenols that act as an antioxidant and anti-inflammatory. It’s also been suggested that pomegranates may have anti-cancer properties, too, according to a paper published in March 2014 in the journal Advanced Biomedical Research.



Per ½ Cup Serving 115 calories, 9g protein, 0g fat, 20g carbohydrate, 8g fiber, 2g sugar

Benefits One small study, published in April 2018 in the Journal of Nutrition, suggested that swapping one-half of your serving of a high-glycemic starch (like rice) with lentils helps lower blood glucose by 20 percent.



Per ¼ Cup (Uncooked) Serving 200 calories, 7g protein. 1.5g fat, 37g carbs, 7g fiber, 0g sugar

Benefits Whole grains like farro are a staple of this diet. This grain offers a stellar source of satiating fiber and protein. Eating whole grains is associated with a reduced risk of a host of diseases, like stroke, type 2 diabetes, heart disease, and colorectal cancer.

Greek Yogurt


Per 7 oz Container (Low-Fat Plain) 146 calories, 20g protein, 4g fat, 2g saturated fat, 1g monounsaturated fat, 0g polyunsaturated fat, 8g carbs, 0g fiber, 7g sugar

Benefits Dairy is eaten in limited amounts, but these foods serve to supply an excellent source of calcium. Opting for low- or nonfat versions decreases the amount of saturated fat you’re consuming.

The Authentic Mediterranean Diet Meal Plan and Menu

By Elena Paravantes, RDN, Registered Dietitian Nutritionist, Mediterranean Diet Expert

I’ve been asked many times to provide an authentic Mediterranean Diet meal plan, and when we say authentic, we mean it! The reason for this is that most “Mediterranean Diet” meal plans I see online are anything but. Sorry, but edamame beans, minuscule amounts of  olive oil, canola oil, meat with every meal etc. are not part of a Mediterranean Diet.

The Mediterranean Diet is considered the Gold Standard of diets. It was voted Best Diet for 2018 from US News and is associated with numerous health benefits supported by strong evidence. This covers heart Health, Cancer Prevention, Psychological Health, Alzheimers, Fertility, Weight Loss and many more.

Now I have to say, I am not a supporter of rigid plans, however it is important to eat at somewhat regular times so you don’t end up feeling very-very hungry at any particularly moment of the day. Having said that, I also think it is important to be able to actually feel hunger, and look forward to eating a meal.  While adding a snack here and there is good to keep blood sugar and hunger levels in balance, snacking can also backfire. Many times we eat a snack without being hungry or we depend on ready-made snacks such as granola bars, juices, smoothies etc. which not only add quite a few calories but also are a processed food with all that entails.

Below is a quick graphic of a meal plan on the traditional Mediterranean diet, it is the same meal plan that I also follow. Under the graphic you can find details, tips and links to the recipes. I provide a variety of choices for meals that you can mix and match with links to the recipes. For more ideas just head over to the Recipe Index and you will find a large selection of Mediterranean recipes.



Choice #1: Whole grain bread with an unsweetened nut butter (I use tahini)

Choice #2: Barley rusk with olive oil, crumbled cheese and olives

Choice #3: Greek style scrambled egg with tomatoes (Kagianas) or other egg dishes with veggies. Click for egg recipes.

Choice #4: Full fat Greek yogurt with nuts, fruit and honey

Choice #5: Whole grain bread + a piece of cheese + tomatoes

-Mid-Morning Snack-

*A seasonal fruit


Lunch in the largest meal of the day. If you have trouble doing that, you can switch dinner with lunch and try and have dinner somewhat early.

Choice #1: Lathero Dish (seasonal vegetables or beans cooked with olive oil, herbs, and tomato sauce accompanied by bread and cheese). This is what you will have 3-4 times a week. Typically this is green beans, peas, spanakorizo (spinach-rice) and cauliflower cooked in this way. This is accompanied by a slice of bread and feta. Click for lathera recipes. Please note that one serving consists of 3-4 servings of vegetables.

Choice #2: Pita like spanakopita with a salad on the side. Check our pita recipes.

Choice #3: Once or twice a week a chicken dish such as Greek style stewed chicken with a seasonal salad

Choice #4: A bean dish. Beans such as lentils as well as white beans are consumed as a thick stew or roasted. They are accompanied with feta cheese and some bread.

Choice #5: Small fatty fish such as sardines or anchovies roasted. Accompanied with lightly boiled greens and drizzled with olive oil and some lemon.

1 fruit

-Snack- (if hungry)

*Tomato with a rusk and sometimes cheese + a serving of fruit


*1/2 cup Greek yogurt with fruit


Dinner is a lighter meal, so it is generally good to keep fairly light-avoid meats and heavy sauces. Typically it is a small serving of lunch or a meal rich in vegetables.

Wine (1 – 1 ½ glass) and a small meze platter (2-3 olives, a few pieces of cheese, tomato or carrot sticks)


Choice #1: A smaller serving of lunch

Choice #2: A large salad (in the winter mainly greens, in the summer tomatoes) with an olive oil salad dressing, grated or crumbled cheese, and nuts (walnuts, pine nuts or almonds). Check our Mediterranean salad recipes.

Choice 3: Roasted vegetables in olive oil (cauliflower or a mix –like briami). This is an easy and effortless way to get prepare vegetables and consume it as a main course.

Choice 4: Omelette with feta accompanied by a simple salad such as tomato and cucumber with olive oil or a green leafy salad.

Choice #5: Yogurt with rusks and fruit. This is a typical evening meal, particularly if lunch has been a bit larger.

*Once a week chicken and once a week another type of meat or fish, accompanied by salad or greens (horta)

*One or two meals a week contain some sort of pasta.


  • Beverages: Aim to drink 1 ½ liters of water (6 cups) + herbal beverages a day. Avoid any other beverages except wine.
  • Olive oil is the main source of fat, do not skimp. Benefits are seen at a consumption of at least 2 tablespoons a day. Olive oil also provides satiety (among many other benefits) which is important if you are eating a meal made only with vegetables.
  • Lathera dishes usually last 2-3 days (in fact they taste better the next day). I also use frozen peas or green beans in the winter for my lathera.
  • Pites can be assembled (and baked) and frozen.
  • Try and eat your main (largest) meal as early as you can.
  • Cheese and yogurt are your main dairy sources.
  • Finally, this is meant meant to be a guide, as each person’s (calorie) needs varies depending on age, gender, physical activity level etc. However, I advise you check the Greek Nutrition Guidelines which basically represents the Mediterranean diet that includes a range of servings. Go here to check the Greek Diet guidelines.

And don’t forget to check the complete Mediterranean diet shopping list here:


Welcome! You have arrived to the most credible source for the Real Mediterranean Diet. If you are looking for tried and trusted information, you’re at the right place! Learn more about olivetomato browse all our recipes or check our Mediterranean Diet resources. Subscribe for free for more Mediterranean recipes, tips and guidance.

Images by Elena Paravantes © All Rights Reserved

Elena Paravantes RDN

Elena Paravantes, RDN is a Registered Dietitian Nutritionist, Writer and consultant specializing in the Mediterranean Diet and Cuisine. She has been active as a clinician, consultant and lecturer for 20 years, both in the U.S. and Greece. An expert on the Greek Mediterranean Diet, her interviews and articles have been published in many publications including CNN, U.S. News and World Report, Prevention, NPR, and Shape. Elena has collaborated with a number of organizations including Loyola University, Yale University, University of Missouri, Louisiana State University, and the American College of Greece.

7-Day Meal Plan and Beginner’s Guide

  • The Mediterranean diet includes lean meats, healthy fats, and fruit and vegetables — with minimal sweets and red meat.  
  • You can still indulge on a Mediterranean diet meal plan, as it encourages red wine in moderation.  
  • The Mediterranean diet is one of the healthiest ways to eat and can help you lose weight and manage blood sugar. 
  • Visit Insider’s Health Reference library for more advice.

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The Mediterranean diet is popular among nutritionists not only for its many health benefits but also for its flexibility and ease of use. 

The diet emphasizes whole, plant-based foods, heart-healthy fats, and seafood, which comprise the majority of meals in Mediterranean regions like Greece and southern Italy.

Moreover, the

Mediterranean diet
is more of a lifestyle than a temporary way of eating. And it’s been shown that people who follow it long-term exhibit lower rates of chronic disease and have a longer life expectancy.

If you’re interested in trying out this healthy, popular diet, here’s a meal plan to get you started as well as some more info on some of the benefits you may reap from following the Mediterranean diet long-term.

What to eat and drink on the Mediterranean diet

The Mediterranean diet does not explicitly prohibit any food groups or require calorie restriction. That said, there are certain guidelines to follow to maximize the potential health benefits. 

Note: Aim to choose foods in their least processed form — for example, steel-cut oats or even quick oats — as opposed to instant packets of oatmeal which typically have added sugar.  

According to registered dietitian Amanda Kostro Miller, these are the foods you should consume regularly, occasionally, and rarely on the Mediterranean diet:

Eat/drink often:

  • Vegetables
  • Fruits
  • Whole grains (barley, bulgur, quinoa, millet, steel-cut oats, brown rice, amaranth, and rye)
  • Healthy fats (olive oil, nuts, seeds, and avocado)
  • Fish
  • Beans
  • Water

Eat/drink in moderation:

  • Dairy
  • Eggs
  • Poultry
  • Wine — red wine has a higher concentration of the heart-healthy antioxidant resveratrol than white (no more than one 5-ounce glass a day for women, two glasses a day for men).

Eat/drink sparingly:

7-day Mediterranean diet meal plan

Here’s what a full week of healthy eating could look like on the Mediterranean diet, per Miller’s recommendations:

Important: To maintain a healthy weight or

lose weight
, it’s also advisable to be mindful of portion sizes.

Day 1

For day 1 of your Mediterranean diet, kick it off with a protein-packed breakfast of Greek yogurt, nuts, and berries.


Breakfast: Greek yogurt with berries and walnuts

Lunch: Honey garlic salmon baked in foil

Dinner: Vegetable and chickpea stew

Day 2

On day 2, try a light Greek salad with some chicken skewers for lunch.

OksanaKiian/Getty Images

Breakfast: Whole-wheat toast with mashed avocado

Lunch: Greek salad topped with salmon or chicken skewers

Dinner: Lemon dill tilapia with sauteed greens

Day 3

End day 3 with a bowl of Pasta e Fagioli for dinner.

EzumeImages/Getty Images

Breakfast: Egg scramble with spinach and tomato

Lunch: One-skillet chicken cooked in olive oil with artichokes, kalamata olives, garlic, and herbs

Dinner: Pasta e Fagioli with a garden salad

Day 4

Breakfast on day 4 is a quick and easy classic: toast with peanut butter.

cassp/Getty Images

Breakfast: Whole-wheat toast with peanut butter

Lunch: Power bowl with quinoa, vegetables, hummus, and feta

Dinner: Garlic lemon herb chicken, roasted vegetables, and potatoes

Day 5

Spice things up for dinner on day 5 with a filling plate of vegetarian paella.

Enrique Díaz / 7cero/ Getty Images

Breakfast: Greek yogurt with banana and sliced almonds

Lunch: Seafood soup

Dinner: Vegetarian paella

Day 6

Enjoy some fish for dinner on day 6.

boblin/Getty Images

Breakfast: Egg scramble with bell peppers and onion

Lunch: Greek grilled chicken pita with a cucumber-tomato salad

Dinner: Oven-baked tilapia with roasted vegetables

Day 7

Try a scrumptious zucchini and tomato frittata for breakfast on day 7.

Monkey Business Images/Getty Images

Breakfast: Zucchini tomato frittata

Lunch: Roasted chickpea gyro

Dinner: Polenta topped with roasted eggplant, mushroom, and red pepper ragout

Note: The Mediterranean diet isn’t only for meat-eaters. You can easily turn a meat dish into an equally satisfying vegetarian meal by substituting meat for protein-rich, plant-based foods such as lentils, quinoa, tofu, chickpeas, and hemp seeds.

6 health benefits of the Mediterranean diet 

U.S. News & World Report ranked the Mediterranean diet number one on both its 2020 and 2019 list of Best Diets Overall — largely due to the diet’s slew of health benefits including:

1. Weight loss: Multiple studies over the last decade or so indicate following a Mediterranean diet is associated with a smaller waist circumference, reduced risk of weight gain, and — along with caloric restriction — can aid in weight loss. This is likely due to the focus on whole foods that are high in satiating fiber and fat. 

2. Diabetes management: The Mediterranean diet is considered by some experts to be one of the best ways to control blood sugar for people managing type 2

. Researchers who compared the Mediterranean diet with low-carb, low-glycemic index, and high-protein diets found that the Mediterranean diet improved blood sugar most for those with type 2 diabetes and — when paired with a low-carb diet — also led to greater weight loss.

3. Improved heart health: A host of studies suggest that the Mediterranean diet helps to support heart health because it emphasizes omega-3-rich seafood, whole grains, fruits and vegetables, pulses, and heart-healthy monounsaturated fats from olive oil and nuts. 

In fact, a large 2018 study of American women determined those who followed the Mediterranean diet had a 25% lower risk of developing cardiovascular disease over 12 years. 

Another 2007 study of individuals with a higher risk of

heart disease
, found that there was a much lower risk of heart attacks and strokes among people who followed the Mediterranean diet.

4. Lower risk for certain cancers: The Mediterranean diet may help reduce the risk of certain cancers, including breast cancer and colorectal cancer, as well as help prevent cancer-related death, according to a 2017 meta-analysis and review of 83 studies where the authors state:

A separate 2015 study found that women who followed a Mediterranean diet supplemented with extra-virgin olive oil had a 68% lower risk of breast cancer than those in the control group on a low-fat diet.

5. Reduced risk of cognitive decline: Elderly patients who followed a Mediterranean diet were less likely to develop Alzheimer’s disease or experience other forms of cognitive decline with old age, according to one 2017 study.

Adherence to the Mediterranean diet was also associated with better performance in memory, language, and visuospatial perception. Specifically, eating fish was associated with a lower risk of dementia.

6. Improved gut health: Researchers found that adhering to the Mediterranean diet for a year boosts “good” gut bacteria by 7%, while also reducing the bacteria associated with harmful inflammation in elderly patients. Researchers attributed these positive changes to an increase in dietary fiber and associated vitamins and minerals.

Potential downsides of the Mediterranean diet

As for potential disadvantages, the Mediterranean diet is not associated with many risks, although you may want to keep an eye on mercury consumption if you’re eating a lot of seafood. Low-mercury seafood options include salmon, shrimp, pollock, and canned light tuna. 


What is a low FODMAP diet and how it can help with gastrointestinal discomfort

Moreover, if you have dietary restrictions, such as gluten intolerance or IBS that require a low-FODMAP diet, consider consulting your nutritionist or doctor for their input before starting a new dietary plan.

Insider’s takeaway

The Mediterranean diet has many advantages. Since it’s one of the less rigid diets, omnivores, pescetarians, and even vegetarians may find it easy to stick to.

Additionally, the Mediterranean diet may offer numerous potential health benefits, including reduced risk of heart disease, cancer, and cognitive decline, as well as improved gut health. The Mediterranean diet may also promote a healthier weight and body overall.

28 Day Mediterranean Diet Meal Plan – A Couple Cooks

Here’s a monthly Mediterranean diet meal plan! It’s got lots of recipes and inspiration, planning ideas, and a meal planning calendar download.

Need healthy food to cook this month? We’ve got answers. Here at A Couple Cooks, Alex and I have spent years honing our method for how to eat healthy meals every day, not just here and there. We made it our MO, wrote a cookbook called Pretty Simple Cooking, and have devoted our careers to helping connect people to healthy recipes. But how to do you do it…every day?

Here’s our new 28 day Mediterranean diet meal plan, designed to do exactly that! The goal of this plan is to help you make a sustainable practice of cooking and eating healthy food at home. In the process, we hope you’ll become inspired and find a handful of recipes you’ll make again and again. (If you like: Subscribe to our newsletter for new weekly recipes.)

Want all our meal plans? Go to Meal Planning Ideas.

Is this Mediterranean diet meal plan right for you?

This Mediterranean diet meal plan is right for you if you eat a variety of foods but want to focus on veggies. This meal plan includes fish, shellfish, vegetarian, and plant based / vegan recipes. If you eat exclusively vegetarian or vegan, choose from one of the following meal plan options:

If you have a very specific diet or health condition, consult a medical professional to understand whether these recipes are right for you.

What makes our Mediterranean diet meal plan different?

One problem with standard meal planning calendars and weekly meal plans is that they offer no flexibility. Many meal plans call for cooking something new every day of the week. They’re overwhelming with the amount of food prep! Many also don’t account for your schedule: what if Monday nights I have a weekly meeting where I eat dinner? Or this Friday night I’m going out with friends?

Here’s what makes our Mediterranean diet meal plan different:

  • It focuses on dinner ideas. Dinner is the main meal where Alex and I cook and get the majority of our nutrients for the day. Our approach is this: Go big on dinner. Go super simple on breakfast and lunch. At the bottom of the meal plan you’ll find lists of healthy breakfast ideas, snack ideas, and lunch ideas.
  • The approach: Pick 3. Each week, we offer 3 healthy dinner ideas. You can make them on any day that week! This encourages you to customize the ideas based on your schedule and particular tastes, and to eat up leftovers.
  • Repeat your favorites! Offering only 3 dinner ideas encourages you to make dinner ideas you liked from previous weeks.

What if this meal plan doesn’t work for me?

It’s possible this meal plan might not work for you – and that’s ok! This meal plan might provide too much flexibility for you. There might not be enough options. Or, you might not like the style of these recipes. This meal plan is not for everyone, but it’s an outline of how Alex and I cook on a weekly basis.

Run out of dinner recipes? We’ve got hundreds! Here are some places to browse:

Download: Mediterranean diet meal plan spreadsheet

To make our Mediterranean Diet Meal Plan tangible, we’ve created a downloadable meal planning calendar for you! It’s our Meal Plan spreadsheet, where you can copy in your meal planning ideas for each week. Simply download the spreadsheet and then copy in the links to the recipes for each week below.  Here’s the download!

Mediterranean Diet Meal Plan

Before you start: here’s how to use our Mediterranean Diet Meal Plan!

  • Pick at least 3 dinner ideas. Alex and I don’t cook every night! We make enough for leftovers and eat them throughout the week, sometimes re-purposing them in new ways. For this meal plan, pick 3 days that you want to cook dinners. Fill in the other days with eating leftovers, “clean out the fridge” meals, or allowing for meals out. If you need more healthy dinner ideas for that week: pick another one of our other Dinner Recipes, or our 28 Day Healthy Meal Plan and 28 Day Pescatarian Meal Plan.
  • Fill in breakfast, lunch, and snacks ideas. We like to keep breakfast, lunches, and snacks SUPER simple. If possible, things that don’t use recipes are great: like carrots and hummus, English muffins with peanut butter, yogurt with fruit. Doing this, we save our cooking energy for dinner.
  • Copy the links into your Mediterranean Diet Meal Plan spreadsheet. Using a spreadsheet makes things much more tangible than just using a list! Once you’ve taken stock of what nights you’ll have time to cook, fill in your dinner ideas accordingly. We suggest filling out the meal plan on the weekend (Sundays seem to be good for many people).
  • Read the meal prep planning notes. Below each week of healthy dinner ideas, we’ve included some meal prep planning notes to help with ways to make ahead or prep in advance.

Dinner Ideas Week 1

*Pick at least 3 dinners to cook at home and copy them into your Meal Plan spreadsheet on the days for Week 1! On days you’re not cooking, use up leftovers or do “clean out the fridge” meals, and allow for meals out.

  1. Salmon with Capers (30 minutes) + Pesto Quinoa
  2. Mediterranean Couscous Bowls (30 minutes)
  3. Vegan Fettuccine Alfredo (25 minutes) + Easy Arugula Salad
  4. Quick Garlicky Shrimp Couscous (15 minutes)
  5. Leftovers from above*

*Meal Prep Plan Notes

  • Salmon: If using frozen salmon, make sure to refrigerate the night before. It’s an easy recipe so not much can be made in advance. (The caper butter could be, but you’ll have to re-melt it anyway.) You can make the quinoa in advance and refrigerate: wait to mix it with the pesto until the day of serving.
  • Couscous Bowls: You can make the tahini sauce and chickpeas in advance and refrigerate until serving. You could make the couscous in advance, but it cooks so fast it works the day of. For gluten-free, substitute quinoa or rice. You could make a big pot of quinoa and use it in the Salmon, Couscous Bowls, and Shrimp Couscous. Of you’re serving with couscous, you could make extra if you’re planning to make the shrimp.
  • Vegan Fettuccine Alfredo: Make the sauce in advance and refrigerate until serving. Reheat and serve with fresh cooked pasta for a quick and easy meal. Make the salad while the pasta boils.
  • Shrimp & Couscous: This one is lightening fast. If you’re using frozen shrimp, throw it in the refrigerator the night before. If you have leftover couscous or quinoa from the above meals, it will be even faster.

Salmon with Capers is a simple preparation with big flavor.

Dinner Ideas Week 2

*Pick at least 3 dinners to cook at home and copy them into your Mediterranean Diet Meal Plan spreadsheet on the days for Week 2! On days you’re not cooking, use up leftovers or do “clean out the fridge” meals, and allow for meals out.

  1. Easy Sheet Pan Dinner (45 minutes)
  2. Lentil Sloppy Joes (30 minutes)
  3. Nicoise Salad (40 minutes)
  4. Make again! 1 or 2 favorite dinner ideas from Week 1
  5. Leftovers from above*

Meal Plan Prep Notes

  • Sheet Pan Dinner: Chop the veggies in advance, then just pop them in the oven the day of serving. Or, you can roast them in advance and just reheat in a 350 degree oven until heated through, about 10 to 15 minutes. You also can make the rice or quinoa in advance and reheat prior to serving.
  • Lentil Sloppy Joes: Cook the lentils in advance, then make the sauce the day of. Even better, make the entire filling in advance (it tastes better as it sits). If you’re serving with Pickled onions, make those in advance too.
  • Nicoise Salad: This classic French salad has lots of components, but they can all be made ahead! Make the hard boiled eggs, beans, potatoes, and lemon vinaigrette in advance and refrigerate until serving. Make sure to let the dressing come to room temp before serving.

The classic French Nicoise Salad is 100% Mediterranean diet.

Dinner Ideas Week 3

*Pick at least 3 dinners to cook at home and copy them into your Meal Plan spreadsheet on the days for Week 4! On days you’re not cooking, use up leftovers or do “clean out the fridge” meals, and allow for meals out.

  1. Shrimp Marinara (30 minutes) + Arugula Beet Salad
  2. Best Damn Lentil Soup or Curry Lentil Soup (45 minutes)
  3. Best Chickpea Burgers (40 minutes)
  4. Make again! 1 or 2 favorite dinner ideas from Week 1 or 2
  5. Leftovers from above*

Meal Plan Prep Notes

  • Shrimp Marinara: If you’re using frozen shrimp, throw it in the refrigerator the night before. You can use purchased marinara sauce or make the Easy Marinara in advance. For the arugula salad, use store-bought boiled beets for easiest prep.
  • Lentil Soup: You could make the entire soup in advance and refrigerate: it saves well. (Leftovers also freeze well.) Or you could chop the veggies in advance to speed up prep.
  • Chickpea Burgers: These save well! Make the entire burger in advance and refrigerate or freeze until serving. Consider making a double batch. You can also make the shiitake bacon in advance. For gluten-free, serve without the bun or on a salad with tahini sauce drizzle.

These Best Chickpea Burgers are super satisfying.

Healthy Dinner Ideas Week 4

*Pick at least 3 dinners to cook at home and copy them into your Mediterranean Diet Meal Plan spreadsheet on the days for Week 4! On days you’re not cooking, use up leftovers or do “clean out the fridge” meals, and allow for meals out.

  1. Lemon Dill Salmon (20 minutes) + BEST Steamed Broccoli
  2. Easy Chickpea Curry (20 minutes) + Basmati Rice
  3. Tuscan Soup with White Beans (30 minutes) + crusty bread
  4. Make again! 1 or 2 favorite dinner ideas from Week 1, 2 or 3
  5. Leftovers from above*

Meal Plan Prep Notes

  • Salmon: If using frozen salmon, make sure to refrigerate the night before. You can make the lemon dill sauce in advance and refrigerate. The broccoli comes together quickly and you can make it while the salmon bakes.
  • Curry: This one is quick to put together, but you could chop the veggies in advance and refrigerate. Make the Basmati Rice in advance. To reheat: place in a pan with a splash of water and simmer until it’s heated through and moist.
  • Tuscan Soup: This soup is pretty quick to whip up, but you could chop the vegetables in advance and refrigerate to save a few minutes on prep.

Easy Chickpea Curry is quick and full of flavor.

Healthy Breakfast Ideas Weeks 1-4

Here are lots of simple ideas for healthy Mediterranean diet breakfasts! Pick any of these to eat throughout the week and copy them into your Meal Plan spreadsheet. We’ve offered quite a bit of options to account for your breakfast tastes and style. Do repeats as much as you’d like!

Best Oatmeal with peanut butter is a breakfast that sticks!

Healthy Snack Ideas Weeks 1-4

Pick any of these to eat throughout the week and copy them into your Mediterranean Diet Meal Plan spreadsheet.

Easy Stuffed Dates are a filling snack

Healthy Lunch Ideas Weeks 1-4

Lunches can be hard, especially if you’re eating at your desk! Again, our philosophy for lunches is: keep them very simple, without a recipe if possible. Pick any of these to eat throughout the week and copy them into your Mediterranean Diet Meal Plan spreadsheet.

  • Leftovers from any of the dinners!
  • Simple Chickpea Salad
  • Easy Cannellini Beans, Easy Black Beans or Easy Chickpeas
  • Peanut Butter Dip with green apples
  • Chickpea Salad Sandwich or Egg Salad Sandwich
  • Ultimate Hummus Sandwich
  • Veggie Mini Frittatas (made ahead & refrigerated or frozen)
  • Hummus, Green Hummus, or White Bean Dip, veggies and crackers, cheese slices
  • Famous Tomato Dip with crackers
  • Classic Tuna Salad, Tuna Salad with Egg, or Avocado Tuna Salad
  • Mediterranean Loaded Veggie Sandwich
  • Hummus and Veggie Roll Ups or Mexican Pinwheels
  • Seasoned Brown Lentils (with Greek yogurt or cashew cream and pita wedges)
  • Chickpea Salad with pita or crackers
  • Avocado Toast or Ricotta & White Bean Fancy Toast
  • Classic Egg Salad or Hard Boiled Eggs
  • Mexican Quinoa, Black Bean Salad, Lentil Salad, or Vegan Italian Pasta Salad

Simple Chickpea Salad takes just 5 minutes and is perfect for desk lunches.

Did you like this Mediterranean diet meal plan?

We’d love to hear your feedback on this Mediterranean diet meal plan: let us know in the comments below (or click the heart below). And let us know if you have any questions!

For more recipes like these: try our cookbook, Pretty Simple Cooking!

60+ Best Mediterranean Diet Recipes

Mediterranean diet recipes embrace vibrant foods that are rich in vegetables, fruits, legumes, lean proteins, and healthy fats. With a focus on plant-based ingredients and all sorts of seafood, these easy and healthy meals will have you feeling good from the inside out!

The Mediterranean Lifestyle

There’s a reason why many of us gravitate towards a coastal lifestyle. Not only does it connect us with our natural environment, but the temperate climate allows us to enjoy the simple things in life. In the realm of food, that means getting back to basics and putting fresh, easy, and wholesome ingredients first.

If this sounds familiar, it’s because that’s what Downshiftology is all about! Many of these recipes were inspired through my travels, helping me understand what Mediterranean cuisine really is. Here’s a few key components of Mediterranean recipes:

  • Load up on veggies and fruits. You know I’m always trying to sneak in more greens! Veggies and fruits are nutrient dense, loaded with fiber, great for digestion, and boast a plethora of anti-inflammatory benefits.
  • Opt for more fish and lighter meat. Fresh fish provides healthy omega-3 fatty acids and a variety of vitamins. And chicken is rich in protein that’s good for bones and heart-health. The key here is to keep a good balance, with the goal of incorporating more seafood into your weekly meals.
  • Embrace legumes and grains. These plant-based options are full of fiber, protein, and as you might imagine, they’re quite filling. Plus, there’s so many creative ways to cook and eat them!
  • Savor every minute of it. This lifestyle calls for slowing things down and enjoying time with friends and family at the dinner table. It encourages you to eat at a slower pace, appreciate each bite, and tune in to your body and avoid overeating.

Mediterranean Recipes For Breakfast

Loading up on vegetables and good-for-you proteins is highly encouraged, especially at breakfast. And good news – there’s an endless array of satiating breakfast ideas to choose from.

  • Shakshuka: This is a classic Mediterranean dish that combines simmering tomatoes, onions, spices and poached eggs into a nourishing and filling meal.
  • Sweet Potato Toast: Upgrade your “avocado toast” with sweet potato as the base, and top it off with a poached egg, spinach, avocado, and a sprinkle of black pepper.
  • Green Shakshuka: This healthy green spin on the classic dish is a great way to make use of leftover veggies in your fridge, such as Brussels sprouts, spinach, and zucchini.
  • Kale And Butternut Squash Frittata: Frittatas are perfect for meal prepping – and this one’s filled with the best of winter vegetables.
  • Sweet Potato Breakfast Hash: Turn you average breakfast hash into a colorful, nutrient-dense one that goes beyond just using white potatoes.
  • Homemade Yogurt: Add this to a bowl along with fruits and nuts for a sweet and healthy way to start your morning.
  • Breakfast Egg Muffins: Incorporate your favorite vegetables and proteins into the most delicious, on-the-go breakfast option (that’s perfectly portioned).
  • Orange Shakshuka: If the fall weather is near, this shakshuka is a creative and delicious way to enjoy roasted butternut squash.
  • Smoked Salmon Frittata: Salmon for breakfast is always a smart idea, and weaving it into a frittata couldn’t be more delicious.
  • Easy Oatmeal Recipe: Last but not least, create sweet and savory oatmeal bowls for a hearty and filling breakfast.

Mediterranean Recipes With Legumes

You’d be surprised what you can do with a bag of lentils or a can of chickpeas. Sure, you can toss them into salads for an extra source of protein. But did you know you can bake them into a flatbread or blend into a hummus?

  • Mediterranean Chickpea Salad: Chickpeas are the star of this dish, accompanied by fresh cucumbers, tomatoes, bell pepper, feta cheese, and a zesty lemon vinaigrette.
  • Best Hummus Recipe: Ah, a Mediterranean must-have for almost any meal. Dip it, spread it, or dollop it – this creamy blend of chickpeas is extremely versatile!
  • Very Best Lentil Soup: Lentils are a mighty source of protein and work beautifully in a variety of soups – especially in this one with a smoky, savory flavor.
  • Falafel: These little balls of chickpea goodness will certainly have you going back for seconds! Just don’t forget to drizzle them with my homemade Tahini sauce. It makes all the difference.
  • Falafel Flatbread: If you’re looking to get extra creative, bake blended chickpeas and herbs into a delicious flatbread!
  • Lentil Salad With Cucumber: Lentils and diced cucumber work wonders to create a crisp, refreshing side salad.
  • Crispy Socca With Pear And Arugula Salad For another flatbread idea, use chickpea flour to make this nutty and herby socca.

Healthy Mediterranean Diet Snacks

In between meals, fruits, nuts, and fresh cut veggies are ideal when you want something to nibble on. You can also pair veggie sticks with creamy and flavorful dips to make them that much more enjoyable.

Fresh And Easy Mediterranean Salads

It goes without saying that salads are an easy way to toss together fresh ingredients. Just grab some of your favorite greens, fruits, and even seafood. Then tie it all together with the best homemade sauces and dressings for a flavorful-packed, satisfying meal.

  • Salmon Avocado Salad: Pan-seared salmon is layered on top of spinach, avocado, tomatoes, and red onions for a salad that’s big on nutrients and flavor.
  • Israeli Salad: A simple combo of diced tomatoes, cucumbers, bell pepper, onion, and fresh herbs goes a long way.
  • Caprese Salad: Ripe tomatoes and creamy mozzarella make such a simple, yet elegant salad that stands the test of time.
  • Easy Cucumber Salad: With the help of onion, dill, and vinegar, sliced cucumbers never tasted so good!
  • Greek Salad: This veggie packed salad is a refreshing 6 ingredient combo, with the best greek salad dressing.
  • Cauliflower Rice Tabbouleh: Instead of using bulgur, I’ve swapped in cauliflower rice for a gluten-free option (without sacrificing flavor).
  • Watermelon, Cucumber, And Feta Salad: Enjoy classic Greek flavors and juicy watermelon with a refreshing, sweet twist.
  • Shrimp, Asparagus, And Avocado Salad: When asparagus is in season, whip up this creamy, filling salad dotted with shrimp.
  • Melon Mozzarella Salad With Basil: This simple summertime salad is always a crowd-pleaser.

Veggie-Heavy Mediterranean Food

From leafy greens to root vegetables, all types of veggies are welcome in your weekly meals. Just don’t forget to utilize spices and aromatics to take each dish to the next level.

  • Zucchini Noodle Caprese: When you combine zucchini noodles with your favorite caprese salad, you get a new dish that’s veggie heavy.
  • Spaghetti Squash, Brussels Sprouts, And Crispy Shallots: Treat this as a side dish or top it off with a poached egg to make it a full meal.
  • Sauteed Cabbage: You’ll be surprised at how flavorful caramelized cabbage becomes when you sauté it with onions and garlic.
  • Warm Sweet Potato Noodles, Cabbage, And Lentil Salad: Aside from zucchini noodles, I love spiralizing sweet potatoes into this warm and hearty salad that’s ultra filling.
  • Sweet Potato Soup: Rich, savory, and creamy, this roasted sweet potato soup is a must for cooler weather days.
  • Celery Root Puree With Balsamic Roasted Beets: When this puree is mixed with balsamic roasted beets and pearl onions, the flavors are unreal.
  • Roasted Butternut Squash Soup: Caramelized, roasted butternut squash brings out the most delicious flavor in soup form.
  • Baked Sweet Potato: The beauty of a baked sweet potato is that it’s great as a side dish on it’s own. But you can also stuff it with veggies, legumes, and shredded chicken, plus a drizzle of tzatziki sauce for a meal in itself .
  • Beet Soup: If you love beets, this vibrant, savory, heart-healthy soup is loaded with nutrients.

It’s All About Fish In Mediterranean Recipes!

As I mentioned earlier, fish is the go-to protein when eating Mediterranean food. From salmon recipes to tuna to cod, there’s so many delicious options to choose from. Bonus, they’re a no-fuss ingredient when it comes to cooking (hello 30 minute or less meals!).

  • Baked Tuna Meatballs: You best believe that your canned tuna can be transformed into the most delicious, savory meatballs!
  • Best Baked Cod: With the help of garlic, butter, and lemon, cod is baked into a perfectly flaky fish every time.
  • Garlic Grilled Shrimp Skewers: Whether you’re indoors or outdoors, these grilled shrimp skewers are easy to make and marinated with the best garlic herb mixture.
  • Dijon Baked Salmon: If you love an herby, dijon flavor – this recipe is a must!
  • Scallops With Citrus Ginger Sauce: Sweet and tangy, these juicy scallops only take 10 minutes to make!
  • Garlic Butter Shrimp: It doesn’t get any easier than this sauteed garlic butter shrimp. And you can top them on virtually anything.
  • Tuna Salad: This classic comfort food is one to keep up your sleeve for busy weeknights. It’s crisp, creamy, and works well in a variety of meals.
  • Zucchini Pasta With Lemon Garlic Shrimp: For an all in one meal, toss your garlic butter shrimp with zoodles!
  • Salmon Patties: Need to switch up your salmon routine? Whip up these delicious salmon patties that are also freezer-friendly.
  • Cucumber Melon Gazpacho With Ginger Shrimp: When you take a bite of the warm ginger shrimp and cooling soup at the same time, you’ll know just how good this is.
  • Roasted Branzino With Citrus Pesto: Branzino is a delicious, delicate white fish that extremely versatile, but always tasty when topped with a homemade citrus pesto.

Light And Healthy Meat Recipes

When you’re in the mood for meat, opt for lighter options such as chicken, turkey, or duck. Then grill, toss, or mix those with fresh vegetables, and herbs for amazing flavor.

  • Greek Chicken Kabobs: Drenched in the flavors of Greece, these chicken kabobs are easy to whip up and loaded with colorful vegetables in between.
  • One Pan Chicken And Rice: Featuring bright and citrusy Mediterranean flavors, this one-pan meal results in the juiciest chicken and fluffiest rice.
  • Grilled Chicken Souvlaki: Think of this as a simplified version of my Greek Chicken Kabobs, but tastes just as good with a vegan tzatziki sauce.
  • Ultimate Chicken Salad: Enjoy simple diced chicken with crisp celery, green onion, fresh grapes, and a creamy dijon mayonnaise sauce.
  • Zucchini Noodles With Chicken, Spinach, And Parmesan: Toss zoodles with chicken, spinach, and a sprinkle of parmesan for a light, yet flavorful dish.
  • Roasted Balsamic Chicken With Brussels Sprouts: Oh boy are you going to love the balsamic glaze on these chicken thighs and sprouts.
  • Basil Chicken With Kumquats: Dress your chicken thighs with red onions, sweet kumquats, and a savory basil seasoning.
  • Poached Chicken And Winter Vegetable Soup: This soup is comfort food in a bowl. It’s healing, cozy and a great way to combine your chicken and veggies.

For days when you want to splurge on red-meat, here’s a few lighter favorites:

Build Delicious Mediterranean Bowls

When you have leftover odds and ends, build a Mediterranean bowl! Start with a base of grains or leafy greens. Pile on fresh or roasted vegetables, chickpeas, falafels, nuts, seeds or olives. Then add a dollop of your favorite hummus blend or a drizzle of tzatziki sauce. Here’s a few tasty ideas for added colors and textures:

If you make any of these delicious Mediterranean recipes, let me know how it turned out! I’d love to hear what you think in the comments below.

60+ Best Mediterranean Diet Recipes

These healthy Mediterranean recipes include vibrant salads, plant-based foods, all things seafood, and easy chicken recipes. You’ll love this fresh caprese salad!

  • Add a slice of tomato to a plate, then add a slice of mozzarella on top. Then continue alternating slices of tomato and mozzarella.

  • Place fresh basil leaves in between the layers.

  • Drizzle olive oil and balsamic glaze over the entire salad.

  • Sprinkle with salt and pepper, then serve immediately!

Calories: 255kcal, Carbohydrates: 7g, Protein: 13g, Fat: 20g, Saturated Fat: 8g, Cholesterol: 45mg, Sodium: 360mg, Potassium: 262mg, Fiber: 1g, Sugar: 4g, Vitamin A: 1150IU, Vitamin C: 12.6mg, Calcium: 296mg, Iron: 0.5mg

©Downshiftology. Content and photographs are copyright protected. Sharing of this recipe is both encouraged and appreciated. Copying and/or pasting full recipes to any social media is strictly prohibited.

90,000 Mediterranean Diet: A Complete Guide – Culinary Notes by Alexei Onegin

Everyone has heard about the benefits of the Mediterranean diet. This term first appeared in the middle of the last century, when researchers found much in common in the diet and lifestyle of the inhabitants of the Mediterranean region, and connected this with the longevity and health for which they are famous.

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Since then, the Mediterranean diet has been closely studied all over the world by both specialists and people who want to build a healthy, balanced diet in order to live a long and happy life.What are the principles of the Mediterranean diet and how to make a menu in accordance with them, if you live not in the conditional Palermo, but in the conditional Moscow or Surgut, read below.

Basic rules of the Mediterranean diet

Today the Mediterranean diet is an established concept that is based on the dietary habits of the inhabitants of the Mediterranean coast. These habits were analyzed and collected into a convenient system that anyone can follow. The principles of the Mediterranean diet can be summarized as follows:

  • High intake of monounsaturated fat. Olive oil and other sources of monounsaturated fatty acids are actively used in cooking, providing up to a third of the calories consumed.
  • Low meat consumption. Traditionally, meat in the countries of the Mediterranean region has been a festive, not an everyday product.
  • High consumption of fish and seafood. Marine protein sources in the Mediterranean diet play the role of a kind of meat substitute, so they are eaten quite often.
  • High consumption of vegetables, fruits, legumes, nuts, whole grains. Vegetarian and vegetarian dishes owe their permanent place on the Mediterranean table to the good climate, and the most common dessert is fresh fruit.
  • Average consumption of dairy products. The main dairy product that is consumed in the Mediterranean countries is cheese, it is no coincidence that this is where the greatest variety of cheeses in the world.
  • Average level of alcohol consumption. The inhabitants of the Mediterranean generally drink regularly, but little by little. This is usually one or two glasses of wine at lunch and dinner.
  • Physical activity. Although this paragraph is not directly related to the diet, inhabitants of the countries of the Mediterranean region usually lead an active lifestyle, spending a lot of time in the fresh air.

Taking these rules into account when compiling your daily menu, you can follow the Mediterranean diet, regardless of where you actually live. What will it give? Fortunately, there is more than enough research on this diet to date, so we can confidently say.

Benefits of the Mediterranean diet

So, the Mediterranean diet:

– promotes the work of blood vessels, reducing the risk of cardiovascular disease;
– prevents inflammatory processes and restores damaged cells;
– reduces the risk of cancer, as well as diseases such as diabetes, asthma, Alzheimer’s disease and others;

Based on the general principles of the Mediterranean diet, WHO has developed dietary guidelines to reduce the risk of cardiovascular disease, and in 2010 UNESCO recognized the Mediterranean diet as a National Cultural Heritage.

Spanish scientists from the University of Las Palmas de Gran Canaria and the University of Navarra went even further, studying 11,000 people, and found that those who followed the principles of the Mediterranean diet above the most were at risk of depression by 30% less than the rest. The reasons for this, however, are not completely clear, but scientists have suggested that reducing the risk of depression is one of the consequences of the fact that the foods included in the Mediterranean diet improve vascular function and fight inflammation.

If you want to get started but don’t know how

The benefits of the Mediterranean diet are dizzying. Of course, there is hardly anyone who voluntarily refuses to reduce the risk of certain diseases, but it is quite difficult to restructure your diet at once, especially if you have never done this before. Therefore, below I will give some tips and recommendations for those who want to start eating according to the Mediterranean diet, and at the end of the article I will compose a trial menu for a week so that the first step to a new life is not so scary.

Here’s what to do first:

Buy olive oil

No, I have no doubt that you eat extra virgin olive oil without my advice, but if your kitchen doesn’t have it at least sometimes (or, on the contrary, the same bottle of oil is gathering dust in your closet for more than two, maximum three months), you can forget about the Mediterranean diet. Season salads with oil, water fresh and cooked vegetables, pasta, cereals, fish, dip bread in it. Good olive oil is a versatile seasoning that goes with just about anything, so the key here is to develop a habit.But frying in expensive and high-quality oil is only worth it when you cook over low heat, in other cases, use refined vegetable or butter.

Read also: How to choose olive oil

Eat olives

Everything is clear here. Olive oil is made from olives, which means that the olives themselves also contain those monounsaturated fatty acids that make it so healthy. Eating seven olives a day is enough to get the full spectrum of nutrients they contain.Fortunately, there are not many difficulties with this, most adults love olives, but if this statement is not about you, add olives to salads, sauces, stews or fresh cheeses.

Read also: Everything you probably don’t know about olives and olives

Eat more fish

Forget the outdated recommendations that you should eat fish at least once a week. You should eat fish much more often – at least 3-4 times a week, which means you should improve your skills in choosing, buying and preparing fish.Choosing between sea and river fish, give preference to marine, from wild and cage fish choose wild. Frozen fish, if thawed correctly, is not much worse than fresh, but much more affordable, and the recipes for fish dishes on this site will be enough for you for a year in advance.

Read also: How to choose the right fish

More vegetables, good and different

Vegetables in the minds of many compatriots are either a salad or a side dish, but this idea needs to be changed urgently.Make it a rule to cook one or two whole dinners a week with vegetables and legumes. I’m not encouraging you to switch to plant-based foods — you can add cheese or a little ham — but as you unlock the potential of vegetables as a product, you yourself will start enjoying it. It would be nice, of course, that these were fresh and seasonal vegetables, but in winter our pickles and pickles will also fit into the Mediterranean diet, in vain, perhaps, they contain so many nutrients and vitamin C.

Read also: 15 ways to cook vegetables

Pasta is not bad

We have a preconceived attitude towards pasta, at best they are considered a side dish, at worst – the source of all troubles.At the same time, in one of the countries that gave us the Mediterranean diet, in Italy, pasta is considered a pillar of local cuisine: it is served before the main course, after cold appetizers called antipasti, that is, “before pasta.” There is absolutely no need to exhaust yourself with the daily use of dinners of three or four courses – they have not done so long even in Italy itself – but it is worth discovering pasta as a full-fledged dish. You can start with the recipes of classic Italian sauces, giving preference to pasta made from durum wheat: they contain more nutrients and are better absorbed.

Read also: 10 interesting facts about pasta

Eat less sweet

If you can’t imagine a day without a sweet bun or cake, you will have a hard time. The fact is that in the Mediterranean diet, dessert is often replaced by fresh berries and fruits, which contain fiber and a number of vitamins and nutrients. The good news: you can eat fruit in reasonable quantities every day, but if you cannot live without them, it is better to reduce the use of other sweets to one or two times a week.And, of course, we are not talking about purchased baked goods with tons of sugar and margarine, they are strictly prohibited.

Read also: 5 fruits – the best sources of fiber

Mediterranean diet: menu for the week

As I promised, the bonus to this article will be a menu for the week, compiled according to the principles of the Mediterranean diet, but first I will give a few necessary explanations.

  • First, the combinations of appetizers and hot dishes are given based on my subjective ideas about good cuisine, there is no hidden logic in them, and if desired, the dishes listed on the menu can be shuffled as you please.
  • Secondly, the menu is designed for the person who works 7 days a week, who dines at home only on weekends. If this is not about you – in the same way shuffle dishes from the proposed menu or cook in reserve.
  • Thirdly, the menu is not tied to any particular season. If some of the products required for the proposed recipes are not currently available, you can – you get the idea – shuffle the menu in accordance with the seasonality.
  • Fourth, do not be surprised if you see dishes on the menu that, at first glance, do not correspond to your ideas about the diet of the inhabitants of the Mediterranean.Of course, in Italy no one eats cottage cheese with sour cream for breakfast – and nevertheless, these products more than fit into the Mediterranean diet.
  • Finally, if you want to replace a dish or expand the proposed menu – welcome to my Recipe Catalog.


Breakfast :
cottage cheese with sour cream

Dinner :
fresh beet salad
fried cod and quick fried spinach
seasonal fruits or berries


: yogurt honey or jam

Dinner :
lentil soup
gherkin in the oven and salad of cucumbers and garden herbs
seasonal fruits or berries


Breakfast :
curd with sour cream
toast with baked peppers and cheese
fish and rice with vegetables
seasonal fruits or berries


Breakfast :
sugar-free muesli with yogurt

Dinner :
minestrone soup
seasoned spaghetti
fruit or berries


Breakfast :
natural yoghurt with honey or jam

Dinner :
squid and fennel salad
beef entrecote with pepper sauce and grilled vegetables
seasonal fruits or berries


Breakfast :

fish soup
squid baked with tomatoes

Dinner :
Caprese salad
lamb with eggplant and bulgur with green peas
figs with honey and rosemary

Sunday homemade cake

Lunch :
baked pepper soup
spaghetti amatriciana

Dinner :
fried prawns with garlic
flounder in the oven and potatoes with rosemary
baked apple

At the end of the day

Cologne the constant feeling of hunger and the need to limit yourself in your desires for the sake of some ephemeral re result. But the Mediterranean diet is different. Where, if not in the Mediterranean countries, they know a lot about good food and the pleasure that a delicious and unhurried dinner brings together at the table with the whole family? In fact, the Mediterranean diet is not a diet or nutritional system. This is a lifestyle that promises health and longevity that each of us can follow.

I hope this article on the principles of the Mediterranean diet was helpful to you, and you can easily plan your menu in accordance with its principles.And in order to make it easier, here are links to some recipe collections that will help you find the right dishes.

The best vegetable snacks
The best vegetable recipes
The best seafood recipes
The best fish dishes
The best Italian recipes

Well, other Mediterranean recipes that are not included in these collections are waiting for you in the Recipe Catalog.

10 easy dinner recipes in 15 minutes
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Author: Alexey Onegin

Who is this ?.

Meal Plan & Guide – LIFEKOREA.com

The Mediterranean diet is based on traditional foods that people are accustomed to in countries such as Italy and Greece. This diet dates back to 1960. The researchers noted that people living in these countries were exceptionally healthy compared to Americans, for example, and had a low risk of many lifestyle-related diseases.

Numerous studies have now shown that the Mediterranean diet can help fight obesity and prevent 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 in different areas eat different foods.

This article describes a diet commonly prescribed in studies suggesting a healthy diet. Consider all of this only as a general guideline. This plan can be tailored to your individual needs and preferences.

Mediterranean Diet Basics

  • Eatable: vegetables, fruits, nuts, seeds, legumes, potatoes, whole grains, breads, herbs, spices, fish, seafood and olive oil.
  • Eat in moderation: poultry, eggs, cheese and yogurt.
  • Can be eaten rarely: red meat.
  • Do not eat: sugar-sweetened beverages, added sugars, processed meats, refined grains, refined oils and other highly processed foods.

Avoid these harmful products

You should avoid these unhealthy foods and ingredients:

  • Added sugar: sodas, candy, ice cream, table sugar, etc.p.
  • First grade white flour: white bread, refined wheat pasta, etc.
  • Trans Fats: are found in margarine and various processed foods.
  • Refined oils: soybean oil, rapeseed oil, cottonseed oil and others.
  • Processed meat: industrial sausage, hamburgers, hot dogs, etc.
  • Highly processed foods: anything labeled as “low fat” or “dietary”.

You must read the ingredients carefully if you want to avoid unhealthy ingredients.

What to eat

Exactly which foods belong to the Mediterranean diet is a controversial issue, in part because dietary differences exist between countries.

The diet studied in most studies contains many healthy plant foods and relatively low amounts of animal products.

However, eating fish and seafood is recommended at least twice a week.

The Mediterranean lifestyle also includes regular exercise, eating with others and enjoying life.

You should base your diet on these organic, unprocessed foods:

  • Vegetables: tomatoes, broccoli, cabbage, spinach, onions, cauliflower, carrots, Brussels sprouts, cucumbers, etc.
  • Fruit: apples, bananas, oranges, pears, strawberries, grapes, dates, figs, melons, peaches, etc.
  • Nuts and seeds: almonds, walnuts, macadamia nuts, hazelnuts, cashews, sunflower seeds, pumpkin seeds, etc.
  • Legumes: beans, peas, lentils, peanuts, chickpeas, etc.
  • Tubers: potatoes, sweet potatoes, turnips, yams, etc.
  • Whole Grains: Whole Oats, Brown Rice, Rye, Barley, Corn, Buckwheat, Whole Wheat, Whole Grain Bread and Pasta.
  • Fish and seafood: salmon, sardines, trout, tuna, mackerel, shrimp, oysters, shellfish, crab, mussels, etc.
  • Poultry: chicken, duck, turkey, etc.
  • Eggs: chicken, quail and duck eggs.
  • Dairy products: cheese, yoghurt, Greek yoghurt, etc.
  • Herbs and spices: garlic, basil, mint, rosemary, sage, nutmeg, cinnamon, pepper, etc.
  • Healthy fats: olive oil, olives, avocado and avocado oil.

Whole foods with one ingredient are the key to good health.

What to drink

Water should be your favorite drink during the Mediterranean diet.

This diet also includes a moderate amount of red wine – about 1 glass a day. However, this is completely optional and is not recommended for everyone.

Coffee and tea are also fine, but you should avoid sugar-sweetened drinks and fruit juices, which are almost entirely sugar-free.

Sample menu for 1 week

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

Feel free to adjust portions and food choices to suit your needs and preferences.

  • Breakfast: Greek yoghurt with strawberries and oats.
  • Lunch: Whole Grain Vegetable Sandwich.
  • Dinner: Tuna salad dressed with olive oil.Pieces of fruit for dessert.
  • Breakfast: oatmeal with raisins.
  • Lunch: leftover tuna salad from last dinner.
  • Dinner: salad with tomatoes, olives and feta cheese.
  • Breakfast: omelet with vegetables, tomatoes and onions. Pieces of fruit.
  • Lunch: whole grain sandwich with cheese and fresh vegetables.
  • Dinner: Mediterranean lasagna.
  • Breakfast: yoghurt with chopped fruits and nuts.
  • Lunch: leftover lasagna from the previous dinner.
  • 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 salad and baked potatoes.
  • Breakfast: oatmeal with raisins, nuts and apple.
  • Lunch: Whole Grain Vegetable Sandwich.
  • Dinner: Mediterranean whole wheat pizza with cheese, vegetables and olives.
  • Breakfast: omelet with vegetables and olives.
  • Lunch: leftover pizza from last night.
  • Dinner: grilled chicken with vegetables and potatoes.Fruit for dessert.

Typically in a Mediterranean diet, there is no need to count calories or track macronutrients (protein, fat and carbohydrates).

Healthy Mediterranean Snacks

You do not need to eat more than 3 times a day.

But if you’re hungry between meals, there are plenty of healthy snack options:

  • A handful of nuts.
  • Piece of fruit.
  • Carrots.
  • Berries or grapes.
  • Remains of products from the previous day.
  • Greek yogurt.
  • Apple slices with almond butter.

How to Diet in Restaurants

It is very easy to make the majority of restaurant dishes suitable for the Mediterranean diet:

  1. Choose fish or seafood as your main course.
  2. Ask to fry them in olive oil.
  3. Eat only whole grain breads with olive oil instead of regular butter.

Simple Diet Shopping List

Always try to choose the least processed version. Natural products are ideal, but only if you can afford it.

  • Vegetables: carrots, onions, broccoli, spinach, cabbage, garlic, etc.
  • Fruit: apples, bananas, oranges, grapes, etc.
  • Berries: strawberries, blueberries, etc.
  • Frozen vegetables: Choose mixtures with healthy vegetables.
  • Cereals: Whole grain bread, whole grain pasta, etc.
  • Legumes: lentils, beans, etc.
  • Nuts: almonds, walnuts, cashews, etc.
  • Seeds: sunflower seeds, pumpkin seeds, etc.
  • Condiments: sea salt, pepper, turmeric, cinnamon, etc.
  • Fish: salmon, sardines, mackerel, trout.
  • Shrimp and shellfish.
  • Potatoes and sweet potatoes.
  • Cheese.
  • Greek yogurt.
  • Chicken.
  • Pasture eggs or eggs fortified with omega-3.
  • Olives.
  • Extra virgin olive oil.

It is best to remove all unhealthy temptations from your home, including sodas, ice cream, candy, baked goods, white bread, crackers and convenience foods.

Because if you only have healthy food left in your home, chances are you will only eat it.

In conclusion

Although there is no single Mediterranean diet, this type of diet is generally rich in healthy plant foods and relatively low in animal products, with a focus on fish and seafood.

You can find a lot of information about the Mediterranean diet on the internet and many great books have been written about it. Try searching for “Mediterranean Recipes” and you will find tons of great tips for delicious meals.

After all, the Mediterranean diet is incredibly healthy. Trust me, you will not be disappointed.

90,000 Mediterranean diet: menu for the week, recipes

Photo: UGC

Health, beauty, endurance – everything is about inhabitants of countries Mediterranean. than secret longevity and beautiful external look? It is possible that is influenced by special climate and useful sea air. Not last the role of is played by and specific Mediterranean diet.Not it is surprising that this power system receives all more spread to all world.

Mediterranean diet: menu for the week, rules

The Mediterranean diet should not be confused with the cuisine of this region. The fact is that among the traditional dishes there are many high-calorie and hearty ones, cheeses and sausages, pates and pasta, as well as sweet desserts with whipped cream and ice cream are popular.The diet, on the other hand, focuses on healthier and less nutritious meals. The products that it contains not only improve well-being and prevent the development of many diseases, but also help to lose weight and stay in great shape.

Read also

Green tomatoes for the winter: a selection of recipes

The general list of foods for observing the Mediterranean diet is as follows:

  • fruits, vegetables, cereals, low-fat dairy products – daily;
  • fish, seafood, lean meat – up to 5 times a week;
  • eggs – up to 4 pcs.in Week;
  • Lean red meat — 1-2 times a week;
  • wine – no more than 2 glasses a day.

It is important to remember about prohibited products, which include:

  • fast food, semi-finished products;
  • refined vegetable oils and cereals;
  • sausages;
  • Products containing hydrogenated fats.

Photo: pixabay.com: UGC

To follow the Mediterranean diet correctly, consider the following tips:

  1. Plant foods should prevail (whole grains, fruits, vegetables, nuts, legumes, cereals).
  2. Limit the amount of red meat as much as possible. It is replaced by fish and poultry.
  3. Olive oil is used instead of animal fats, and instead of frying, it is cooked in the oven and steamed.
  4. Minimize salt use. Replace it with spices, spices and herbs.
  5. Wine can be drunk with lunch and dinner, but not more than two glasses a day.

Read also

Broccoli for the winter: recipes for preparations

This is how the menu looks like for a week, following the recommendations of the Mediterranean diet:

  1. For breakfast, prepare oatmeal, season with low-fat yogurt, add berries and nuts.
  2. Dine with mushroom puree soup, fish salad and fruit.
  3. For dinner: a slice of bran bread, cheese and vegetable salad.

Photo: pixabay.com: UGC

  1. Breakfast with cereal yoghurt with berries.
  2. For lunch: lentil soup, hot sandwiches with cheese and tomatoes.
  3. Dinner with oven-baked fish with sour cream and spices.
  1. Breakfast is an omelet with tomatoes and herbs.
  2. Lunch consists of vegetable lasagne and vegetable soup with fresh herbs.
  3. Dinner with vegetable salad with shrimps.
  1. For breakfast – fruit yoghurt with nuts.
  2. Dine with fish soup and baked potatoes with vegetables.
  3. Prepare a vegetable salad with eggs for dinner.

Read also

How to salt cabbage for the winter in slices: simple recipes

Photo: pixabay.com: UGC

  1. Breakfast oatmeal with nuts, seasoned with low-fat yogurt.
  2. Dine with spinach puree soup and boiled salmon with rice.
  3. For dinner you can treat yourself to a pizza with wholemeal crust and a filling of olives, tomatoes and cheese.
  1. Cooked eggs with herbs for breakfast.
  2. They dine with cabbage soup, for the second they cook roast with lean red meat.
  3. Dinner with eggplant and feta cheese.
  1. Breakfast with fruit yogurt.
  2. Vegetable soup with chicken and oven-baked potatoes with vegetables are prepared for lunch.
  3. Dinner with brown rice with vegetables and seafood.

The three meals described are complete and do not require additional snacks throughout the day. This is also one of the differences between the Mediterranean diet and the traditional diet. If you really want to eat, then you can have a snack with nuts or fruits.

Read also

How to store apples for the winter at home

Read also: Rice diet for weight loss: rules

Mediterranean diet: recipes

The recipes described for the weekly menu according to Mediterranean rules are generally simple and available.Below are some of them, among which you can choose what you like best:

Mushroom puree

Photo: pixabay.com: UGC

To prepare this light first course you will need:

  • champignons – 300 g;
  • butter – 50 g;
  • cream – 100 ml;
  • flour – 1 tbsp. l .;
  • garlic – 3 cloves;
  • black pepper, salt to taste.

Prepare the puree soup as follows:

  1. Wash the champignons and cut them into small pieces.Boil until half cooked. Remove from broth.
  2. Peel and mince the garlic.
  3. Melted butter in a frying pan, add mushrooms, garlic and flour. Stir and fry for 10 minutes.
  4. The resulting mixture is sent to the broth, spices are added and brought to a boil.
  5. After the soup has cooled, add the cream and whisk the mixture in a blender.

Read also

How to store pumpkin correctly in winter

Vegetable salad with tuna

Photo: pixabaycom: UGC

Vegetable salads are indispensable for eating Mediterranean recipes. The addition of fish makes them more satisfying, nutritious and delicious. For this dish you will need:

  • tuna in olive oil – 1 can;
  • Chinese cabbage – 1 pc.;
  • cherry tomatoes – 300 g;
  • feta cheese – 200 g;
  • olives or olives – 100 g;
  • sesame seeds – 10 g;
  • salt, pepper, olive oil to taste.

Preparing a salad is easy.For this:

  1. The vegetables are washed and cut.
  2. Cut cheese into cubes.
  3. Mix all ingredients, add oil and spices. Sprinkle with sesame seeds on top.

Vegetable lasagna

Photo: pixabay.com: UGC

This second dish of Italian origin is prepared from the following products:

  • ready-made lasagna sheets – 15 pcs .;
  • eggplant, zucchini – 250 g each;
  • tomato, red and yellow bell pepper – 1 pc .;
  • carrots – 2 pcs.;
  • milk – 500 ml;
  • wheat flour, butter – 50 g each;
  • hard cheese – 200 g;
  • spices – to taste.

Read also

How to salt milk mushrooms for the winter cold and hot

The lasagna recipe consists of the following steps:

  1. Vegetables are washed and cut into cubes, stewed in the oven for 10 minutes with the addition of spices.
  2. Prepare the sauce: the melted butter is mixed with flour, the milk is slowly poured in with stirring.Bring the mixture to a boil, then cook over low heat until the consistency of sour cream.
  3. Pour lasagna sheets with hot water for 15 minutes. Put the first sheet on a baking sheet, apply the sauce and lay out a layer of vegetables. Sprinkle the last leaf with grated cheese.
  4. Bake lasagne for half an hour at 180 ° C.

Baked Fish

Photo: commons.wikimedia.org: UGC

Since the amount of red meat in the diet will have to be reduced, another source of protein is needed. Fish and fish dishes will be an excellent substitute.For example, to prepare delicious baked mackerel you need:

  • whole mackerel – 2 pcs .;
  • cherry tomatoes – 400 g;
  • olives – 200 g;
  • lemon – 2 pcs.;
  • garlic – 4 cloves;
  • olive oil – 4 tablespoons l .;
  • greens – 1 bunch;
  • sesame seeds – 100 g;
  • salt, spices – to taste.

Prepare a dish according to the following recipe:

  1. Peel the mackerel from the entrails, cut off the head and tail.
  2. Several cuts are made on each side.
  3. Finely chop the olives, mix with crushed garlic and a tablespoon of olive oil. Lubricate the fish with the mixture and leave for half an hour.
  4. Place it in a baking dish with the tomatoes and herbs. Lemon wedges are placed in the incisions. Sprinkle with sesame seeds on top.
  5. Bake for half an hour at 190 ° C.

The Mediterranean diet proves that good nutrition can also be delicious.Her recipes will not only not deprive you of many of your favorite foods, but also diversify your diet and help you feel like you are at a resort.

Read also: Carbohydrate-free diet: rules, menus, tips

Original article: https://www.nur.kz/food/healthy-eating/1791973-sredizemnomorskaa-dieta-menu-na-nedelu-recepty/

90,000 Mediterranean Diet: Meal Plan and Beginner’s Guide | LIFE CODE

Foods in the Mediterranean diet

Foods in the Mediterranean diet

The Mediterranean diet is based on traditional foods that people like Italy and Greece are used to eating.For the first time, they started talking about the Mediterranean diet back in 1960, so the list of foods in the diet dates back to this time.

Even then, scientists noted that the inhabitants of the Mediterranean were exceptionally healthy compared to the Americans and had a low risk of many diseases. And further numerous studies have shown that the Mediterranean diet can help lose weight , prevent heart attacks , strokes , type 2 diabetes and reduce the risk of premature death .

The Mediterranean diet is ranked as the healthiest diet in the world .

There is no one correct list of foods for the Mediterranean diet, as there are many countries around the Mediterranean and people in these different countries can eat different foods.

Consider this article as a general guideline, not what is engraved on the stone. The plan can be adjusted to suit your individual needs and health conditions.


  • Eat a lot: vegetables, fruits, nuts, seeds, legumes, potatoes, whole grains, breads, herbs, spices, fish, seafood and extra virgin olive oil
  • Eat in moderation: poultry, eggs , hard cheese and yogurt (kefir)
  • Eat only occasionally: red meat
  • Do not eat: sweetened drinks, foods with added sugar, processed meats, refined grains, refined oils and other highly processed foods (biscuits , cakes, fast food)

Avoid these unhealthy foods

  • Foods with added sugar: sweet soda, candy, ice cream, table sugar and more.
  • Refined grains: white bread, pasta made with ultra-ground wheat.
  • Trans Fat: is found in margarine and various processed foods (fast food comes first).
  • Refined oils: soybean oil, rapeseed oil, cottonseed oil.
  • Processed meat: sausages, sausage, bacon, etc.
  • Highly processed foods: Anything labeled “low fat” or “dietary” or that looks like it has been processed for a long time in a factory.

Mediterranean diet (lifestyle) pyramid. Developed by scientists as a recommendation for prolonging life.

Pyramid of the Mediterranean diet (lifestyle). Developed by scientists as a recommendation for prolonging life.

What foods to eat

The question of exactly what foods belong to the Mediterranean diet is controversial, in part because there are differences between diets in different countries.

The diet that has been studied by most of the studies was high in plant foods and relatively low in animal foods .

However, it is recommended to eat fish and seafood at least 2 times a week.

The Mediterranean lifestyle also includes regular physical activity, eating with others and enjoying life.

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

  • Vegetables: Tomatoes, broccoli, cabbage, spinach, onions, cauliflower, carrots, Brussels sprouts, cucumbers, etc.
  • Fruits: apples, bananas, oranges, pears, strawberries, grapes, dates, figs, melons, peaches, etc.
  • Nuts and seeds: almonds, walnuts, macadamia nuts, hazelnuts, cashews, sunflower seeds , pumpkin seeds, etc.
  • Legumes: beans, peas, lentils, legumes, peanuts, chickpeas, etc.
  • Tubers: potatoes, sweet potatoes, turnips, sweet potatoes, etc.
  • Whole grains (not crushed, not steamed, with shell) : oats, brown rice, rye, barley, corn, buckwheat, wheat, whole grain bread and durum pasta.
  • Fish and seafood: salmon, sardines, trout, tuna, mackerel, shrimp, oysters, shellfish, crabs, mussels, etc.
  • Poultry: chicken, duck, turkey, etc.
  • Eggs: chicken, quail and duck eggs.
  • Dairy products: hard cheese, yoghurt, kefir, Greek yoghurt.
  • Herbs and spices: garlic, basil, mint, rosemary, sage, nutmeg, cinnamon, pepper, etc.
  • Healthy fats: virgin olive oil, olives, avocado and avocado oil.

What to Drink

Water should be your favorite drink when following the Mediterranean diet.

This diet also includes a moderate amount of red wine – about 1 glass a day (preferably at lunch). However, this is completely optional and wine should be avoided by anyone with alcoholism or alcohol problems.

Coffee and Tea are also completely acceptable, but you should avoid sugar-sweetened drinks and fruit juices, which are high in sugar.

This is what the plate looks like with the Mediterranean diet

This is what the plate looks like with the Mediterranean diet

Mediterranean menu for 1 week

Below is a sample menu for the Mediterranean diet for one week. You can easily adjust portions and food choices based on your own needs, possibilities and taste.


  • Breakfast: Greek yoghurt with strawberries and boiled oats.
  • Lunch: sandwich with bread and vegetables.
  • Dinner: Tuna salad dressed with olive oil. A piece of fruit for dessert.


  • Breakfast: oats with raisins (not Hercules, which are crushed and steamed)
  • Lunch: tuna salad left over from the evening.
  • Dinner: salad with tomatoes, olives and feta cheese.


  • Breakfast: omelet with vegetables, tomatoes and onions.A piece of fruit.
  • Lunch: sandwich with bread, cheese and fresh vegetables.
  • Dinner: Mediterranean Lasagne.


  • Breakfast: yoghurt with chopped fruits and nuts.
  • Lunch: leftover lasagna from last night.
  • Dinner: grilled salmon, served with brown rice and vegetables.


  • Breakfast: fried eggs and vegetables, after topped with olive oil.
  • Lunch: Greek yogurt with strawberries, oats and nuts.
  • Dinner: grilled lamb with salad and baked potatoes.


  • Breakfast: oats with raisins, nuts and apple.
  • Lunch: whole grain bread sandwich with vegetables.
  • Dinner: Mediterranean pizza made with whole wheat, sprinkled with hard cheese, vegetables and olives.


  • Breakfast: omelet with vegetables and olives.
  • Lunch: leftover pizza from yesterday evening.
  • Dinner: grilled chicken with vegetables and potatoes. Fruit for dessert.

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Mediterranean diet: menu, food, meals that you can eat – Mediterranean diet in Russia – March 27, 2021

Mediterranean diet: what is it

The Mediterranean diet is one of the healthiest and most rational nutrition systems.This is a collection of eating habits that trigger the metabolism, help the body function properly and gradually shed extra pounds. On this diet, you will not lose 5 kg in a week, but fast pace should not be the goal, otherwise you can easily harm the body. At some point, there will be a breakdown, a rollback in metabolism – and you will gain more kilograms than you planned to lose.

Basic rules of the Mediterranean diet: eat healthy foods, small and small portions.The diet is based on fiber-rich plant foods and protein. It is important to drink plenty of water: 6-8 glasses a day. And be sure to play sports – this is an important part of the diet.

p (infographics).

Mediterranean diet: what you can eat – permitted foods

Foods that make up the diet:

  • Fresh vegetables: tomatoes, cucumbers, broccoli, cauliflower, zucchini, eggplant, spinach, onions, potatoes, carrot;
  • Fruits and berries: seasonal;
  • Nuts and seeds: almonds, walnuts, hazelnuts, cashews, pumpkin seeds and sunflower seeds;
  • Legumes and cereals: beans, peas, lentils, chickpeas, oats, brown rice, corn, buckwheat, whole grain bread, durum wheat pasta;


  • Fish and seafood: salmon, sardines, trout, tuna, mackerel, shrimp, oysters, mussels;
  • Poultry: chicken, duck, turkey;
  • Dairy products: cheese, low-fat cottage cheese, Greek yogurt;
  • Herbs and spices: garlic, basil, mint, rosemary, sage, cinnamon, turmeric, pepper;
  • Healthy fats: unrefined olive oil, olives, avocados;
  • Red wine: glass once a week.


When planning the diet, the following proportions should be observed:

  • 60% carbohydrates;
  • 30% fat;
  • 10% protein.

What not to eat with the Mediterranean diet – prohibited foods

Another plus of the diet: it is not forbidden to eat foods, except for those to which an allergic reaction is possible. But to achieve the result, you need to reduce or eliminate the consumption of chemical compounds: sugar, wheat flour, semi-finished products, refined butter, alcohol, soda, fast food, chocolate, ice cream, sausages and sausages, sweet bars, desserts and so on.

Red meat is allowed up to four times a month, eggs – up to four pieces a week.


7 Day Mediterranean Diet Menu


Breakfast: slice of whole grain bread, tomatoes, mozzarella;
Lunch: baked meat, salad, grapefruit;
Snack: fruit salad;
Dinner: whole grain bread, cheese with nuts, orange.


Breakfast: muesli with berries and Greek yogurt;
Lunch: 100 grams of baked fish, durum wheat pasta;
Snack: curd casserole, tea;
Dinner: fish cakes, buckwheat, salad of tomatoes, herbs, a glass of dry red wine.



Breakfast: cottage cheese casserole with berries and coffee;
Lunch: seafood soup, a couple of slices of whole grain bread;
Snack: Fruit Salad with Greek Yogurt;
Dinner: baked turkey with vegetable stew.


Breakfast: omelet with vegetables, tomatoes and olives;
Lunch: baked fish and bulgur with green peas;
Snack: yogurt or a few pieces of dried apricots;
Dinner: a glass of kefir and a low-fat cottage cheese casserole.


Breakfast: millet porridge with vegetable milk with pumpkin and raisins, apple;
Lunch: vegetable soup, stewed eggplant with garlic and herbs;
Snack: bran bread sandwich with curd cheese, tea without sugar;
Dinner: baked white fish with tomatoes, stewed zucchini with carrots.



Breakfast: millet porridge with diluted milk with pumpkin and raisins, apple;
Lunch: vegetable soup, stewed eggplant with garlic and herbs;
Dinner: baked white fish with tomatoes, stewed zucchini with carrots.


Breakfast: two-egg omelet with bell pepper;
Lunch: baked white fish with tomatoes, stewed zucchini with carrots;
Dinner: a glass of kefir, cottage cheese with honey.


There are no serious contraindications, except for individual intolerance to the products. The diet contains essential healthy substances that ensure the proper functioning of the body.


Pros and cons of the Mediterranean diet

A fact that many consider a minus: slow weight loss. But it is such a diet that teaches you to eat healthy without breakdowns and worries that your favorite foods are prohibited. This eating pattern becomes a way of life, metabolic problems even out, and the weight reaches the desired level.


If you like sweets or foods that are hard to refuse, remove them gradually.Every morning after breakfast they drank tea with sweets – do it every other day, eating no more than two sweets. Next, have morning teas twice a week, and clean up altogether. You will reduce the daily dose of sugar, the desire to break loose will disappear, and the body will perceive the situation without stress.

The diet has many advantages: it consists of a large amount of fresh fruits, fish, olive oil, which, in combination with an active lifestyle, have a positive effect on health.

Studies show that this type of diet reduces the risk of heart disease and cancer.Diet advocates are less likely to suffer from excess weight, high blood pressure, diabetes. The risk of Alzheimer’s disease is also reduced. The strong medical effect is explained by the presence of a large amount of healthy foods in the diet: fresh fruits and vegetables, fish and seafood, oil and nuts, and a small amount of red wine.


If losing weight follows the rules and proportions, the diet becomes beneficial for the heart and blood vessels. It helps prevent hypertension, atherosclerosis, lower bad cholesterol and increase good cholesterol, prevent excessive blood clots, as well as the development of atherosclerosis, improve blood circulation and strengthen blood vessels.Dietary fiber in the composition regulates blood sugar levels. In addition: improves the functioning of the thyroid gland and metabolic processes.

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Mediterranean diet for weight loss menu in Russia. Reviews of the Mediterranean diet.

In this article we will tell you about the features of the Mediterranean diet: steps, staple foods, effects on the body and diet reviews.

It was noticed that the inhabitants of the Mediterranean (Greece, Italy) have a longer life expectancy, and chronic diseases are less common than among the population of other regions.After analyzing the situation, scientists came to the conclusion that the secret lies in the dietary habits and lifestyle of the inhabitants of the Mediterranean, which formed the basis for the creation of a model called the “Mediterranean diet”.

Photo https://ru.depositphotos.com/


The Mediterranean diet is one of the options for a healthy and balanced diet.

Despite the fact that the gastronomic traditions of the inhabitants of the Mediterranean countries differ somewhat from each other, nevertheless, the meal plan includes a collection of their general eating habits.

The products included in the diet are full of nutrients, which allows you to diversify the diet and meet the needs of a person at any age. The focus is on fresh vegetables and fruits.

Along with nutrition, daily physical activity, adequate rest and adequate sleep are important. The combination of lifestyle and nutrition creates an optimal balance that promotes healing of the body and the loss of extra pounds.

Scientific data

Studies have been carried out that have shown that such a diet reduces the risk of developing cardiovascular diseases by 33%, cancer by 24%.Additional fortification of the diet with olive oil / nuts reduces the likelihood of stroke or myocardial infarction by 30%.

It was found that adherents of the Mediterranean diet are less likely to have obesity, type 2 diabetes and Alzheimer’s disease than among those who eat low-fat diets.

Interesting fact : The Mediterranean diet has been included in the UNESCO Intangible Cultural Heritage List since 2010.

Dukan’s diet: what you can eat and how much to lose weight, what restrictions and recommendations.

French dietitian Pierre Dukan at the end of the 90s. developed an author’s program for weight loss, the essence of which is the increased use of protein foods and a pronounced limitation of the amount of carbohydrates.

Read more

Health Pyramid: Main Components of Model

Includes products (preferably natural) and an active lifestyle. The components, if presented schematically, form a pyramid, conventionally divided into four levels.

Stairs of pyramids

Recommended Power Balance

* 60% carbohydrates (cereals, vegetables, fruits).

* 25-30% fats / lipids (the main one is vegetable oils).

* 10-15% protein (legumes, fish, meat, eggs, cheeses).

1 serving: how much is it?

* 1 cup – leafy fresh vegetables.

* ½ cup cooked vegetables.

* ½ cup – cereal side dish / pasta / pasta.

* 1 cup – whole milk / kefir / yogurt.

* 1 cup – fruits, cooked legumes, potatoes.

* Meat / fish / seafood – 100 g of finished product.


* Allowed daily consumption of wine (natural and high quality): men – two glasses (250 ml), women – one (125 ml). Wine contains flavonoids that lower the level of bad cholesterol and increase the content of good cholesterol.
* Drink at least 2 liters of water daily.
* Reduce salt intake by substituting spices and herbs.
* Allowed natural coffee and tea (herbal, black, green), but no sugar.
* Gradually phase out sugar by replacing it with honey or a natural sweetener (stevia).
* Refrain from carbonated and sugar-containing drinks: fruit drinks, juices, compotes, etc. They contain fast carbohydrates that will not add to your health at all, but will be deposited on your waist and hips.


Photo https://ru.depositphotos.com/

The nutritional model contributes to the improvement of our body due to the usefulness of the products.

* Proteins improve the immune system and resistance to infections (less ARVI frequency and faster recovery), are “building blocks” for all cells in the body, are involved in the transfer of certain substances (for example, oxygen to tissues) and the production of hormones / enzymes.

* Carbohydrates are the main source of energy for the cells of our body, are responsible for the functioning of the brain, efficiency, mood and memory.

* Unsaturated fats: promote the absorption of vitamins / minerals, are a reserve source of energy and are part of the cell walls. Seeds, red fish, eggs, vegetable oils and nuts are rich in unsaturated fats.

* Fiber swells and increases in volume upon contact with water, is not digested or affected by digestive enzymes.Normalizes intestinal motility and provides nutrition to beneficial bacteria. Promotes the absorption of nutrients and reduces bad cholesterol levels, reduces hunger and the likelihood of overeating.

Extra pounds and failing health? Sounds familiar, isn’t it? Moreover, the older we get, the more often we face these problems. However, by changing some of your eating habits, you can lose weight, slow down aging and improve your health.

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* Plate content: 2/3 of vegetables, 1/3 is divided equally between proteins and fats.

* Prepare meals yourself. Methods: boiling, baking, grilling or a press pan, slow cooker or double boiler.

* Natural food: products must not contain sugar, preservatives, dyes or chemical additives.

* Five meals are recommended, of which three are full (breakfast, lunch, dinner) and two or three snacks (fruits, dairy products) – calories are evenly consumed and consumed.Distribute meals so that the last meal you eat is no later than 2 hours before bedtime.


* According to nutritionists, it has no contraindications, does not harm health, suitable for people with chronic diseases (you can make an individual meal plan), pregnant women and even adolescents.

* Slow process of losing weight – no / not expressed feeling of hunger and associated stress.

* The consumption of low-calorie food and the elimination of harmful products from the diet contributes to the health of the body.

* You don’t have to keep counting calories. At first, you will have to monitor the amount of proteins, fats, carbohydrates consumed, but over time, the body will get used to the new type of food and the need for counting will disappear.

* Not a clear-cut system and does not require strict rules to be followed.

* Helps develop healthy eating habits for life!

* Variety of products and the ability to prepare a large number of dishes not only according to home recipes, but also to create a menu worthy of a gourmet restaurant.

Photo https://ru.depositphotos.com/


* Slowly losing extra pounds (about 5% per year of the original body weight) – suitable for overweight people. If you are obese or want to lose weight quickly, consider other diet options. A dietitian will help you decide on the type of food that is most suitable for you.

* Food is not cheap , but health and wellness is worth it.Illness, we spend quite large sums on examinations and treatment (main / maintenance) – no less than on balancing nutrition.

Also read: 5 mistakes of losing weight

Adaptation for Russia

The Mediterranean diet is not a cheap “pleasure”, but you can find an alternative to expensive overseas products.

* Olive oil is replaceable with unrefined vegetable oil.

* Red fish → for herring and mackerel, 2 tbsp.l. linseed / oil. Some regions of the Russian Federation are rich in red fish.

* Expensive types of cheeses (cottage cheese with spices) → hard unsalted Russian varieties, but consume no more than 30 g per day.

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Most people note that the weight goes away slowly, but the achieved result (improvement of well-being, loss of extra pounds) remains stable, and the eating pattern becomes a way of life.

Some people who are losing weight at first find it difficult to cope with the desire (they can hardly restrain themselves) to eat something delicious to the bone, but gradually the desire dulls.

Many people say that losing weight does not work right away, but due to a change in eating habits, there is no stress and you do not have to fight hunger.

As you can see, the approach to nutrition according to the model of the Mediterranean diet allows you not only to lose extra pounds, albeit over a long period of time, but also to improve the functioning of the body.Get well and lose weight deliciously!

90,000 Mediterranean menu health secret

Mediterranean menu, the healthiest diet in the world. Fish, vegetables, fruits, whole grains, legumes, all of this you will find on the Mediterranean menu. You can drink red wine, and no one will look at you with a sidelong, condemning look.

A Mediterranean-style diet will help you lose weight, relieve depression, regulate blood sugar and strengthen your cardiovascular system.

Features of the Mediterranean menu

Olive oil, this is the base of the bases.

Mediterranean menu based on olive oil. Therefore, you should reconsider old habits and use mainly olive oil. You should try to eliminate butter and margarine from your diet completely.

If you look at the ratio of fats, then it is about 80: 20, that is, 80% are unsaturated fatty acids (olive oil) and about 20% saturated fats (butter and the like).Read more about fatty acids in food in the article: Omega-3 fatty acids in our diet

What proteins do you eat?

The Mediterranean menu does not involve the consumption of large amounts of red meat; the emphasis should be shifted in the consumption of proteins. That is, if you eat predominantly red meat (beef), then you should roll towards the meat of turkey, chicken, oily sea fish, legumes, nuts and other vegetable proteins. Your goal is to eat fish 2-3 times a week.Fatty marine fish such as salmon, sardines, tuna, herring are especially good options.

Fish contains omega-3 essential fatty acids PUFA, which our body does not produce itself, but they have a beneficial effect on the work of the heart and mental activity. Include exceptionally hard whole wheat breads and pasta on the menu, and use meat only to add a little flavor and aroma to the dish. But if you crave a steak madly, then allow yourself once a month, satisfy your passion.Focus on the food pyramid representing the Mediterranean menu.

Include vegetables with every meal.

Sadly, most people consume few vegetables and fruits. Try to get enough plant fiber every meal. For example, you can make an omelet with herbs and tomatoes for breakfast. Take a thick vegetable soup for lunch, and baked or stewed vegetables as a side dish for dinner.

Green lettuce should be your life companion.Large green salads with cheese, ham and other vegetables, seasoned with olive oil, are a great choice for dinner. Try to choose different colors of vegetables and fruits for a source of plant phytonutrients and antioxidants.

Avoid sweet white flour buns

Almost at every corner you can have a snack with a sweet bun with a cup of coffee. But candy and cakes are not part of the Mediterranean diet! If you consume a lot of olive oil and whole grain bread, then the irresistible urge to eat the cake will leave you.

Breakfast is important, and you can’t skip it. Switch to durum wheat pasta, wholemeal bread, and avoid white flour products. For example, make a Carbonara paste. Remember that the Mediterranean diet originated in poor fishermen’s huts, and cakes and rolls are the surplus of civilization.

The Mediterranean menu does not include snacks between meals. But if you hate it and need to chew, then choose healthy snacks, such as nuts over chips or cookies, which are high in saturated and trans fats.Nuts, low-fat cheese, or plain yogurt are your choices.

Choose only fruit for dessert!

Enjoy the natural taste of fruits! Fruits are a source of vitamin C, fiber, antioxidants and vitamin C. Let your table be decorated with a basket of colorful fruits and you can always have a snack in case of a “bout” of hunger.

Do not eat in front of the computer monitor

Mediterranean menu, this is not a diet, but a way of life. The process of absorbing food should be enjoyable.Therefore, some attention should be paid to each meal. Try to eat at a beautifully set table and in pleasant company. This will kill two birds with one stone. You will eat slowly and enjoy the company.

Three main points of transition to the Mediterranean menu

Mediterranean dishes are best prepared at home. After all, in this way you yourself can control the amount and quality of used fats, the amount of salt and various seasonings. Replenish your stocks of olive oil, tomatoes, frozen vegetables, durum pasta.A serving of pasta with vegetables, seasoned with pesto sauce will give you energy and good mood.

The source of protein should be fish and legumes. The emphasis should be shifted and meat consumption should be reduced by increasing the proportion of fatty fish, chicken and legumes in the diet. Nuts are a good snack between meals.

Make olive oil king in your kitchen. It is a contribution to your health and prosperity. Other vegetable oils, such as flaxseed or mustard oil, can complement the consumption of olive oil.The main thing is to get away from eating a lot of saturated fat (butter).

Mediterranean menu for one day

Try a Mediterranean diet for one day. How will you feel by the end of the day? Tiredness or pleasure from a successful day. Maybe you say yes, it’s a little expensive, not worth it. Of course, this is more expensive, since the products are of an order of magnitude better.

If you want to create a Mediterranean menu, you have to take a responsible approach to the choice of products and, above all, think about what you eat.You can find many books and recipes on the Mediterranean diet and make a meal plan. For the specifics of the Mediterranean diet, read the article: What the Mediterranean diet will do to you.

Sample menu for one day:

Breakfast. Try a Greek omelet with herbs for breakfast. Eggs with vegetables and cheese. Cucumber and tomato salad. Rye bread toasts.

Lunch. Thick vegetable soup. Try the Italian minestrone soup. Salad with beans, herbs, seasoned with olive oil.To learn how to make a salad dressing with olive oil, see the Salad dressing article. You can grab a snack during the day with almonds or fruits.

Dinner. Choose fatty fish for dinner. For example, salmon steak and vegetables for a side dish. As you can see, no sweets, rolls or soda.

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