How can you start following the Mediterranean diet. What are the key components of a Mediterranean diet meal plan. Which foods should you eat more of on the Mediterranean diet. How can you create a Mediterranean pantry.

Understanding the Mediterranean Diet: More Than Just a “Diet”

The Mediterranean diet has consistently been ranked as the world’s top diet by US News and World Report and other expert organizations. But is it really a “diet” in the traditional sense? Not quite. It’s more accurate to describe it as a heart-healthy, well-balanced eating pattern that prioritizes certain food groups over others.

This eating pattern emphasizes:

• Vegetables and fruits
• Whole grains
• Legumes
• Lean proteins (especially fish)
• Healthy fats (like extra virgin olive oil and nuts)

One of the key aspects that sets the Mediterranean diet apart from other eating plans is its focus on enjoyment and satiation rather than restriction. There’s no calorie counting or strict rules to follow. Instead, it’s about making sustainable, healthier choices that honor your body and taste preferences.

The Mediterranean Diet Food Pyramid: What to Eat and How Often

To successfully follow the Mediterranean diet, it’s crucial to understand which foods to prioritize and how often to consume them. Here’s a breakdown of the Mediterranean diet food pyramid:

Eat MORE (Daily)

• Plant-based foods: vegetables, whole grains, beans, legumes, herbs
• Extra virgin olive oil

Eat SOME (2-3 times per week)

• Seafood (especially fatty fish like salmon and mackerel)
• Nuts and seeds

Eat SOME (1-2 times per week)

• Poultry
• Eggs
• Dairy

Eat LESS (Sparingly)

• Red meats
• Sweets

It’s important to note that it’s not just about frequency but also portion sizes. Even when enjoying foods from the “eat less” category, the plate should still be predominantly vegetable-focused.

Building Your Mediterranean Pantry: Essential Ingredients

Creating a well-stocked Mediterranean pantry is the first step towards successfully implementing this eating pattern. While fresh produce will always be a staple, having a selection of shelf-stable ingredients on hand can make meal planning and preparation much easier.

Key Mediterranean Pantry Staples

1. Extra virgin olive oil (high-quality)
2. Legumes (dry and canned beans, chickpeas, lentils)
3. Whole grains (brown rice, quinoa, farro, barley, bulgur, couscous)
4. Nuts and seeds (walnuts, almonds, hazelnuts, pistachios, sesame seeds)
5. Dried fruits (dates, raisins, dried apricots)
6. Herbs and spices (oregano, basil, thyme, rosemary, cumin, coriander)

Pro tip: Store nuts and seeds in an airtight container in the freezer to extend their shelf life for several months.

7-Day Mediterranean Diet Meal Plan for Beginners

To help you get started on your Mediterranean diet journey, here’s a sample 7-day meal plan. Remember, this is just a blueprint – feel free to adjust it based on your preferences and dietary needs.

Monday

Breakfast: Greek yogurt topped with honey, walnuts, and fresh berries

Lunch: Lentil soup with a side of whole grain bread and a small Greek salad

Dinner: Grilled salmon with roasted vegetables and quinoa

Tuesday

Breakfast: Whole grain toast with mashed avocado and a poached egg

Lunch: Chickpea and vegetable salad with olive oil and lemon dressing

Dinner: Vegetable and bean stew served with brown rice

Wednesday

Breakfast: Oatmeal with sliced almonds, cinnamon, and diced apples

Lunch: Whole grain pita stuffed with hummus, falafel, and mixed greens

Dinner: Grilled chicken skewers with tzatziki sauce and a Mediterranean couscous salad

Thursday

Breakfast: Spinach and feta frittata with a side of fresh fruit

Lunch: Tuna salad (made with olive oil instead of mayonnaise) on a bed of mixed greens

Dinner: Baked cod with tomatoes, olives, and capers, served with roasted potatoes

Friday

Breakfast: Whole grain breakfast bowl with Greek yogurt, mixed berries, and a drizzle of honey

Lunch: Lentil and vegetable soup with a side of whole grain crackers

Dinner: Vegetable and chickpea curry served over brown rice

Saturday

Breakfast: Whole grain toast topped with ricotta cheese and sliced figs

Lunch: Greek-style salad with grilled chicken, feta cheese, and olive oil dressing

Dinner: Grilled shrimp skewers with a quinoa tabbouleh salad

Sunday

Breakfast: Shakshuka (eggs poached in tomato sauce) with whole grain bread

Lunch: Whole grain pasta salad with mixed vegetables and a light vinaigrette

Dinner: Slow-cooked lamb with roasted vegetables and pearl couscous

Incorporating Mediterranean Flavors: Herbs, Spices, and Cooking Techniques

One of the joys of the Mediterranean diet is the rich tapestry of flavors it offers. By incorporating a variety of herbs, spices, and traditional cooking techniques, you can create meals that are not only nutritious but also incredibly delicious.

Essential Mediterranean Herbs and Spices

• Oregano
• Basil
• Thyme
• Rosemary
• Cumin
• Coriander
• Paprika
• Sumac
• Za’atar

These herbs and spices not only add depth to your dishes but also offer various health benefits. For instance, oregano is known for its antioxidant properties, while cumin can aid in digestion.

Traditional Cooking Techniques

1. Grilling: Perfect for fish, vegetables, and lean meats
2. Slow-cooking: Ideal for stews and legume-based dishes
3. Roasting: Brings out the natural sweetness in vegetables
4. Sautéing in olive oil: A healthier alternative to frying

By mastering these techniques, you can create a wide variety of Mediterranean-inspired dishes that are both healthy and flavorful.

The Role of Olive Oil in the Mediterranean Diet

Extra virgin olive oil is often referred to as the “liquid gold” of the Mediterranean diet. Its importance cannot be overstated, as it serves as the primary source of added fat in this eating pattern.

Why is olive oil so crucial to the Mediterranean diet?

• It’s rich in monounsaturated fats, which are heart-healthy
• It contains powerful antioxidants
• It has anti-inflammatory properties
• It enhances the flavor of food and aids in nutrient absorption

When choosing olive oil, opt for extra virgin varieties. These are the least processed and retain the most health benefits. Use it liberally in cooking, as a salad dressing, or drizzled over finished dishes for added flavor and nutrition.

Navigating Social Situations on the Mediterranean Diet

One of the beauties of the Mediterranean diet is its flexibility, which makes it easier to navigate social situations without feeling restricted. Here are some tips for staying on track when dining out or attending social gatherings:

When Dining Out

• Look for restaurants that offer Mediterranean or Greek cuisine
• Opt for grilled fish or lean meats instead of fried options
• Choose vegetable-based appetizers like hummus or baba ganoush
• Ask for olive oil and vinegar as a salad dressing

At Social Gatherings

• Offer to bring a Mediterranean-inspired dish to share
• Focus on vegetable-based sides and lean proteins
• Enjoy sweets in moderation
• Remember that occasional indulgences are part of the Mediterranean lifestyle

The key is to maintain balance and enjoy your food without feeling guilty. The Mediterranean diet is about nourishment and pleasure, not restriction.

Beyond Food: The Mediterranean Lifestyle

While the Mediterranean diet primarily focuses on food choices, it’s important to remember that it’s part of a broader lifestyle that contributes to overall health and well-being. To fully embrace the Mediterranean way of life, consider incorporating these elements:

Physical Activity

Regular physical activity is a cornerstone of the Mediterranean lifestyle. This doesn’t mean you need to spend hours at the gym. Instead, focus on incorporating movement into your daily routine:

• Take a brisk walk after meals
• Engage in outdoor activities like gardening or hiking
• Try traditional Mediterranean dances for a fun workout
• Practice yoga or stretching for flexibility and stress relief

Social Connections

In Mediterranean cultures, meals are often social events that bring friends and family together. Try to:

• Cook and share meals with loved ones
• Eat slowly and savor your food
• Use mealtimes as an opportunity for conversation and connection

Stress Management

The Mediterranean lifestyle emphasizes the importance of relaxation and stress reduction:

• Practice mindfulness or meditation
• Take short breaks throughout the day to reset
• Prioritize adequate sleep
• Enjoy leisure activities that bring you joy

By incorporating these lifestyle elements alongside the dietary changes, you’ll be embracing the full spectrum of benefits that the Mediterranean way of life has to offer.

Customizing the Mediterranean Diet for Your Needs

While the Mediterranean diet offers a solid framework for healthy eating, it’s important to remember that individual nutritional needs can vary. Here are some tips for adapting the diet to suit your specific requirements:

For Vegetarians and Vegans

The Mediterranean diet is already plant-heavy, making it easily adaptable for those who avoid animal products:

• Replace fish with plant-based sources of omega-3s like flaxseeds and walnuts
• Use legumes, tofu, and tempeh as protein sources
• Ensure adequate B12 intake through fortified foods or supplements

For Those with Gluten Sensitivity

While whole grains are a staple of the Mediterranean diet, there are plenty of gluten-free options:

• Choose gluten-free grains like quinoa, rice, and millet
• Opt for gluten-free pasta made from legumes or rice
• Focus on naturally gluten-free foods like vegetables, fruits, and lean proteins

For Athletes or Those with Higher Protein Needs

If you require more protein in your diet:

• Increase portions of lean meats and fish
• Add more legumes and nuts to your meals
• Consider Greek yogurt as a high-protein snack

Remember, the key to success with any dietary pattern is to make it work for you. Don’t be afraid to make adjustments while still adhering to the core principles of the Mediterranean diet.

Tracking Progress and Staying Motivated

Adopting a new way of eating can be challenging, but there are several strategies you can use to stay on track and motivated:

Set Realistic Goals

Instead of aiming for perfection, set achievable goals. For example:

• Eat fish twice a week
• Include a serving of vegetables with every meal
• Replace refined grains with whole grains in one meal per day

Keep a Food Journal

Tracking what you eat can help you identify areas for improvement and celebrate successes. Consider noting:

• What you ate
• How you felt after eating
• Any challenges or successes you experienced

Celebrate Non-Scale Victories

While weight loss may be a goal for some, it’s important to recognize other benefits of the Mediterranean diet:

• Improved energy levels
• Better sleep quality
• Clearer skin
• Improved digestion

Join a Support Group

Connecting with others who are also following the Mediterranean diet can provide motivation and practical tips. Consider:

• Joining online forums or social media groups
• Participating in local cooking classes focused on Mediterranean cuisine
• Starting a Mediterranean diet club with friends or coworkers

Remember, adopting the Mediterranean diet is a journey, not a destination. Be patient with yourself and focus on progress, not perfection.

Best Mediterranean Diet Meal Plan for Beginners

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

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

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

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

First, let’s ditch the word “diet”

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

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

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

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

Table of contents

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

What do you eat on the Mediterranean diet?

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

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

The Mediterranean pantry

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

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

Go to Complete Mediterranean Diet Shopping List

My quick meal planning guide

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

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

7 Days of Mediterranean meals

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

Monday

• BREAKFAST: MEDITERRANEAN SAVORY BREAKFAST BOWLS

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

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

• LUNCH: FARRO SALAD WITH ARUGULA AND WALNUTS

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

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

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

• DINNER: LEMON GARLIC SALMON + ROASTED BROCCOLI

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

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

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

Tuesday

• BREAKFAST: GREEK YOGURT WITH HOMEMADE GRANOLA

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

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

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

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

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

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

• DINNER: RIBOLLITA (TUSCAN WHITE BEAN SOUP)

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

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

Wednesday

• BREAKFAST: MEDITERRANEAN-STYLE HUMMUS BREAKFAST TOAST

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

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

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

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

• LUNCH: RIBOLLITA LEFTOVERS

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

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

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

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

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

Thursday

• BREAKFAST: ZA’ATAR EGGS WITH WHOLE WHEAT BREAD

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

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

• LUNCH: LEFTOVERS

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

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

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

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

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

Friday

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

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

• LUNCH: EASY MEDITERRANEAN TUNA SALAD SANDWICHES

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

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

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

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

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

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

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

Saturday

• BRUNCH: VEGETABLE FRITTATA + SMALL SIDE OF SMASHED POTATOES

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

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

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

• DINNER: GARLIC MUSHROOM PASTA + SHIRAZI SALAD

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

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

Sunday

• BRUNCH: MEZZE PLATTER + PITA BREAD

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

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

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

• DINNER: SPATCHCOCK CHICKEN + ITALIAN ROASTED VEGETABLES

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

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

Sample Mediterranean diet meal plan to download

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

Download or Print this Sample Plan

Download this Clickable Sample Meal Plan

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

Subscribe to get my FREE weekly meal plans + new recipes

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

More Mediterranean Diet resources

How to Make the Best Breakfast Bowls (15 mins) l The Mediterranean Dish

With a handful of fresh ingredients, these Mediterranean Breakfast Bowls are healthy and filling, a great way to start the day! Use up what vegetables you have on hand and change the seasonings for a unique dish every time. Make-ahead tips are included for those busy mornings! Vegetarian & Gluten Free.

15 minutes to the best vegetarian breakfast bowls!

People often ask me for Mediterranean diet breakfast ideas that are easy and quick to make. On busy weekdays, I regularly rotate between make-ahead egg muffins, simple toast, oven baked eggs and today’s healthy breakfast bowls–a big hit with my family!

I love the idea of savory breakfast bowls, made with eggs and hummus (for a good bit of fiber and satisfying protein) along with veggies, sautéed in extra virgin olive oil. With the hummus made ahead of time, it takes 15 minutes to put together, and you’ll have the perfect power bowl to get the day started! (I think of them as a mini, quick version of my ultimate Mediterranean breakfast board).

And, if you prefer, you can prepare these bowls ahead of time too and enjoy them for several days.

What goes in a a great breakfast bowl? A quick guide:

I like to think of these bowls as a great way to use up what ingredients and vegetables I have on hand to make a colorful and satisfying savory breakfast bowl. Here’s my quick guide for how to make the perfect breakfast bowls that are satisfying and won’t leave you heavy or tired:

• Start with the protein. In my case, I went for protein from two different sources, eggs and hummus (chickpeas are powerhouse with loads of additional nutrition as well as plant-based protein). Make this bowl your own and cook up the eggs You can cook up the eggs any way you want, and you can use egg whites only if you need to. And you don’t have to stick to plain hummus, try avocado hummus, roasted red pepper hummus, beet hummus, or even white bean hummus. (Make the hummus ahead of time and keep it in the fridge, but it’s fine to use store-bought if you need to)
• Add in any number of veggies you like or have on hand. You can use raw or cooked veggies here. In today’s bowls, I have some cherry tomatoes, mushrooms and spinach cooked in a bit of extra virgin olive oil. But if you have some roasted veggies leftover from last night’s dinner, this is a great place to add them! My Italian roasted vegetables, crispy roasted broccoli, or roasted sweet potatoes are all good to use here.
• Add spices and seasonings. If you want to keep things simple with a dash of salt and pepper, that is totally fine. But I’ll often use a little Aleppo pepper, za’atar, cumin, oregano…etc.
• Throw in olives, pickles, herbs, or other flavor makers you like. In this case, I threw in some briny kalamata olives!
• Serve with your favorite bread (optional). I do pita or Jerusalem bagels sometimes.

Ingredients you need to make these bowls

These healthy breakfast bowls (with eggs) require only a handful of fresh, flavorful ingredients and your favorite seasonings. The great thing about making these is how easy they are to adapt to your preferred ingredients, so feel free to change things up like I mentioned earlier.

• Eggs – These can be cooked to your liking. I’m using soft-boiled eggs.
• Mushrooms – I like to halve the mushrooms instead of slice them for this recipe.
• Extra virgin olive oil – Use a high-quality olive oil to saute the vegetables. You can see my favorites here.
• Tomatoes – Cherry tomatoes are ideal but you can easily use grape tomatoes or even cut up a large tomato into bite-sized pieces.
• Baby spinach – Spinach adds color, flavor and loads of nutrients to this easy breakfast recipe.
• Garlic cloves – Fresh garlic is a great base for flavor, no matter what seasonings you add.
• Hummus – You make use homemade hummus, or any hummus variation you like, or even quality store-bought hummus
• Seasoning – I used Aleppo pepper and za’atar this time (I’ve used other spices and things like dukkah before)
• Olives – Optional…you can use other pickled vegetables, herbs or anything more you like.

How to make these vegetarian breakfast bowls

These healthy breakfast bowls are so easy to make – just prepare the eggs, cook the vegetables, assemble and enjoy! Depending on how you prefer your eggs, these could be ready in as little as 15 minutes!

• Cook the eggs. You can prepare your eggs any way you like. I went with soft boiled eggs but scrambled, sunny-side up and boiled eggs all work great as well.
• Cook the vegetables. Season the mushrooms with salt and cook until browned. Add in the tomatoes, spinach and garlic and cook until everything has warmed through and the spinach wilts.
• Assemble the bowls. Divide the vegetables among 4 bowls. Add the hummus and eggs. Drizzle additional olive oil over the hummus if you’d like and then add your seasonings of choice.

Recipe FAQs

How to turn this into a vegan breakfast bowl?

It’s easy to turn this into a vegan breakfast bowl! All you need to do is omit or substitute the eggs. If you want to substitute them, make-ahead falafel is a great option and so is fried tofu. Of course, you can always just add more vegetables.

Can I make these bowls ahead of time?

YES! My preferred way to prepare these bowls ahead of time is to simply prepare the different components– the hummus, boiled eggs, and sauteed vegetables–and store them in separate containers in the fridge. But if you like, you can fully assemble the bowls and cover them tightly to keep in the fridge for up to 3 days. Do not reheat, they will be best at room temperature.

More easy breakfast recipes to try:

Browse more Mediterranean diet recipes. Browse all Mediterranean recipes.

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• ▢ 4 eggs, cooked to your liking (I am using soft boiled eggs)
• ▢ 8 ounces white button mushrooms (halved)
• ▢ extra virgin olive oil
• ▢ Kosher salt
• ▢ 2 cups cherry tomatoes
• ▢ 2 cups baby spinach (packed)
• ▢ 1 to 2 garlic cloves (minced)
• ▢ 1 ½ cups hummus (homemade ahead or quality store-bought)
• ▢ seasoning of your choice (I used Aleppo pepper and Za’atar)
• ▢ olives (optional)

• Cook the eggs to your liking. I went with soft boiled eggs, but scrambled, sunny-side up or any way you like them will work. (Boiled eggs can be cooked in advance and refrigerated for later use).

• Heat 2 tablespoons olive oil in a large skillet. Add the mushrooms. Season with salt and cook on both sides until browned (about 7 minutes)

• Add the cherry tomatoes, spinach, garlic. Season with another pinch of salt. Cook briefly, 2 to 3 minutes, till warmed through and the spinach wilts.

• Assemble the bowls. Divide the mushroom, spinach and tomato mixture among 4 bowls. Add the eggs and hummus next. Drizzle a bit of extra virgin olive oil over the hummus, if you like.

• Add seasonings of your choice (I used a little Aleppo Pepper and za’atar, about 1 teaspoon each).

• Make-ahead tips: It’s best to make your own homemade hummus a couple days ahead, but quality store-bought hummus is fine. You can make all the components of these breakfast bowls ahead of time and store them in the fridge in separate containers. You can also assemble the bowls fully and cover them tightly to store in the fridge for 3 days or so (don’t drizzle olive oil until serving).
• Visit Our Shop to browse quality Mediterranean ingredients including extra virgin olive oils and spices. 

Calories: 246.5kcalCarbohydrates: 19.1gProtein: 15.8gSaturated Fat: 2.7gTrans Fat: 0.1gCholesterol: 163.7mgSodium: 435.1mgPotassium: 700.5mgFiber: 7gVitamin A: 2036.2IUVitamin C: 22.6mgCalcium: 85.8mgIron: 4.2mg

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I’m Suzy; born and bred right on the shores of the Mediterranean. I’m all about easy, healthy recipes with big Mediterranean flavors. Three values guide my cooking: eat with the seasons; use whole foods; and above all, share! So happy you’re here…
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menu for a week, results and reviews of nutritionists

The main advantage of the Mediterranean diet is that it does not involve severe restrictions ¹ . Rather, it is a satiating, but at the same time extremely healthy diet, which includes a wide variety of products. At the same time, you should be prepared for the fact that the result will have to wait quite a long time. But no breakdowns and excruciating hunger.

Advantages of the Mediterranean diet

An important advantage of the Mediterranean diet is the absence of contraindications. The menu is balanced, contains all the substances necessary for the body, suitable even for teenagers and pregnant and lactating women. You should not go on a diet only in case of allergies and individual food intolerance. And for people with acute and chronic diseases of the gastrointestinal tract, it is better to consult a doctor beforehand.

Most of the diet consists of fruits, vegetables, vegetable fats and proteins. Sweets and fatty meats are excluded. The slow process of losing weight goes by itself, without hunger and stress, by consuming low-calorie, wholesome foods and eliminating harmful foods. In addition, vigorous exercise is recommended.

Disadvantages of the Mediterranean diet

The main disadvantage of the Mediterranean diet is that it will take a very long time to lose weight. The main goal of the diet is to learn to eat healthy and improve your health. But the extra weight will go away slowly, so you have to be patient.

Those who like sweets will have a hard time, as sweets, pastries and other unhealthy delicacies are limited to a minimum during the diet. Drinks with a lot of sugar are also banned. We advise you to reduce the daily dose of sugar little by little – then there will be no temptation to break loose, and the stress from reducing the amount of sweets in the diet will be less.

What you can eat on the Mediterranean diet

The list of allowed foods is quite extensive and allows you to lead an active and healthy lifestyle ² .

Meat	Moderate. Preferably free range (free-range meat and poultry). Lean beef, chicken, turkey, guinea fowl, veal, rabbit.
Fish and seafood	4 times a week. Wild fish species are given priority over aquaculture-raised fish. Mussels, oysters, crab, octopus, squid, seaweed.
Bread	Whole grain, bran.
Cereals and pasta	Durum wheat pasta, brown rice, buckwheat, bulgur, quinoa, corn grits, oatmeal, whole oats, amaranth, barley porridge.
Legumes	Chickpeas, peanuts, lentils, beans, mung beans, peas.
Vegetables	All types of cabbage, zucchini, eggplants, carrots, pumpkins, cucumbers, sweet peppers, green beans, tomatoes, all types of onions, olives, radishes, radishes, beets. All types of leafy greens. Limited potatoes.
Fruits, berries	Citrus, avocado, apple, pear, kiwi, cherry, raspberry, peach, apricot, fig, mango, sea buckthorn, currant, grape. Banana in moderation.
Dairy products, eggs	4 times a week goat cheese and natural yogurt without additives, curdled milk, mozzarella, feta cheese, cheese, cottage cheese. 4 eggs per week.
Nuts and dried fruits	Moderate. Raisins, prunes, dried apricots, dates, cashews, almonds, walnuts, pistachios, macadamia, pecans, sesame seeds, flax seeds, sunflower seeds, pumpkin seeds, chia seeds.
Seasonings, spices	Homemade mayonnaise, mustard, honey, ginger, garlic, turmeric, dried herbs.
Vegetable oil	First cold pressed: olive, linseed, pumpkin, grape seed oil.
Confectionery	Moderate. Bitter chocolate.
Drinks	Tea, coffee, cocoa, pure water (up to 2 liters per day), red wine (2 glasses per week for women, 3-4 glasses for men).

What not to eat on the Mediterranean diet

The list of prohibited foods is not as extensive as on other diets. However, to achieve the result, some products are still recommended to be excluded from the menu. It is also recommended to reduce the amount of salt in the diet, and use spices instead.

Weekly Mediterranean Diet Menu

The Mediterranean Diet Menu includes a large amount of lean fish and seafood, which can be consumed 4-6 times a week. Fish replaces the usual fried cutlets and pork, which are banned. Lean beef, chicken, turkey and rabbit can be eaten. The amount of dairy products without additives with a low percentage of fat content is also increasing. Fresh vegetables and fruits can be eaten every day.

Berries, fruits, nuts and white yogurt are great snacks throughout the day ³ .

Day 1

Breakfast: oatmeal with fruits, boiled egg, whole grain toast with soft cheese coffee with milk
Lunch: fish soup, cucumber and tomato salad with olive oil
901 55 Dinner: baked fish, salad of fresh cabbage, carrots and herbs with linseed oil.

Day 2

Breakfast: avocado egg toast, lemon tea.
Lunch: bean soup, bran bread, eggplant stew with garlic and herbs.
Dinner: baked zander, salad with fresh cucumber, radish, olives and mixed leafy greens.

Bean soup recipe:

• Beans – 300 g;
• Carrot – 1 piece;
• Beets – 1 pc.;
• Onion – 1 pc.;
• Parsnip – 50 g;
• Dill – 1 bunch;
• Parsley – 1 bunch;
• Allspice – to taste;
• Cloves – to taste;
• Olive oil – 50 ml;
• Salt to taste.

Cooking :

1. Rinse beans and soak in water (preferably overnight). To speed up the process, you can pour boiling water for several hours.
2. Boil beans until tender.
3. Wash and clean all necessary vegetables. Grind with a grater.
4. Fry the prepared vegetables in a frying pan, add the necessary spices.
5. When the beans are half cooked, add the vegetable mixture and bring the soup to a boil.
6. At the very end, add salt and chopped herbs.

Day 3

Breakfast: lightly salted trout bruschetta, green tea with lemon olive oil.
Dinner: Seafood courgette spaghetti, sliced ​​fresh cucumbers, tomatoes and sweet peppers.

Day 4

Mediterranean coffee diet

Breakfast: millet casserole with raisins and natural yoghurt, coffee with milk.
Lunch: chicken soup with homemade noodles, toast with chicken liver pate, tomato and lettuce.
Dinner: brown rice, squid and mussel salad with lettuce, dressed with olive oil and pumpkin seeds.

Recipe for millet raisin casserole:

• Millet – 1.5 cups;
• Vegetable milk without sugar – 3.5 cups;
• Vegetable oil – 1.5 tbsp. l.;
• Vanillin – to taste;
• Cinnamon – to taste;
• Raisins – 150 gr.

Cooking :

1. Rinse the millet until the water is clear and transfer to a saucepan with a thick bottom.
2. Pour vegetable milk over millet and bring to a boil. Reduce gas power and cook until done.
3. Steam raisins with hot water.
4. Allow the cooked porridge to cool. Add oil, seasonings and raisins to it.
5. Grease a baking dish with a little oil and put the cooled porridge on it.
6. Bake the millet casserole in the preheated oven for 25-30 minutes.

Day 5

Breakfast: 6 quail eggs with bell peppers, broccoli and green beans, tea.
Lunch: vegetables (cauliflower, pumpkin, carrots) baked with rosemary and garlic, rabbit stew.
Dinner : Baked pink salmon, grilled/boiled asparagus, drizzled with hemp oil, seasoned with fresh herbs, sunflower seeds and chopped almonds.

Day 6

Breakfast: : Rice crispbread, goat cheese, chicory drink.
Lunch: durum wheat spaghetti, chicken meatballs in tomato sauce, mixed fresh herbs and sliced ​​vegetables.
Dinner: Lentil pizza with vegetables.

Recipe for lentil pizza with vegetables:

• Red lentils – 150 g;
• Tomato – 1 pc.;
• Red onion – 1 pc.;
• Olives – 30 g;
• Canned corn – 30 g;
• Baked turkey fillet -100 g;
• Dried herbs to taste;
• Salt, pepper – to taste;
• Tomato paste – for sauce;
• Sour cream – for sauce.

Cooking :

1. Pour lentils with warm water for several hours, but better at night.
2. Rinse the lentils, drain off excess water and puree with a blender. Add salt and spices to taste.
3. Line a baking sheet with parchment paper and spread the lentil puree.
4. Bake the base in a preheated oven at 190 degrees for 5-10 minutes.
5. Brush the lentil base with the tomato paste and sour cream sauce and top with the filling.
6. Bake in the oven until done.

Day 7

Breakfast: courgette waffles with poached egg and avocado, coffee with cream.
Lunch: boiled lentils, steamed turkey, lettuce with olive oil.
Dinner: red fish baked with broccoli, soft cheese toast, herbs and fresh cucumber.

Results

Thanks to the Mediterranean diet, weight is reduced smoothly, without the slightest harm to the body. Due to the fact that the body did not experience stress, the lost kilograms will not return immediately after the end of the diet.

But you can’t count on serious weight loss, since the diet does not limit the diet, but is the basis for a healthy and balanced diet. Loss of up to 3 kilograms is possible in a month

Reviews of nutritionists

He shared his opinion with us about the Mediterranean diet doctor of ultrasound diagnostics, nutritionist, nutritionist, preventive medicine doctor Igoshina Natalia.

– The Mediterranean diet is one of the most commonly recommended diets. Very effective for general wellness, easy to follow and gives noticeable good results. Here are some interesting facts that speak for themselves:

• in 2013 this diet was proclaimed by UNESCO as an Intangible Cultural Heritage of Humanity;
• according to WHO, is one of the best longevity diets;
• The ability of the diet to prevent the development of metabolic syndrome, cardiovascular and bronchopulmonary diseases has been scientifically proven.

Doctors and nutritionists recommend not just dieting, but also a “Mediterranean” lifestyle. It is based on a calm attitude to life, physical activity and healthy quality food

Popular Questions and Answers

Do I need to take breaks in the Mediterranean diet, how quickly you can achieve weight loss and other popular questions are answered by nutritionist, nutritionist, preventive medicine doctor Igoshina Natalia.

Is it possible to lose weight fast on the Mediterranean diet?

— I do not recommend losing weight fast on any diet. Weight loss should be smooth and safe. By following the Mediterranean diet, you will gradually lose weight by reducing fat mass (provided that you exercise). Your carbohydrate metabolism will improve, you will not feel hungry. Due to a balanced diet, there will be no disruptions to forbidden foods.

Can the Mediterranean diet become a preventive measure for many diseases?

— Exactly. Numerous studies have shown that the Mediterranean diet reduces the risk of developing cardiovascular pathologies, type 2 diabetes, metabolic syndrome and colon cancer.

Is it possible to follow the principles of the Mediterranean diet on a permanent basis, or should I take breaks?

— It is possible. The Mediterranean Meal Plan can become a lifelong nutritional strategy. Several long-term studies have been conducted that have shown beneficial effects on the body: lowering blood pressure, blood glucose, total cholesterol, triglycerides, as well as a significant reduction in body fat mass.

Sources:

1. Akasheva D. U. Drapkina O. M. Mediterranean diet: history, main components, evidence of benefits and the possibility of application in Russian reality // Rational pharmacotherapy in cardiology, 2020. https://cyberleninka. ru/article/n/sredizemnomorskaya-dieta-istoriya-osnovnye-komponenty-dokazatelstva-polzy-i-vozmozhnost-primeneniya-v-rossiyskoy-realnosti/viewer
2. Ulyanova O. V. Russian variant of the Mediterranean diet and the use of vitamin D in the complex treatment of multiple sclerosis.// Bulletin of Physiotherapy and Balneology, 2018. https://cyberleninka.ru/article/n/russkiy-variant-sredizemnomorskoy-diety-i-use-vitamina-d-v -kompleksnom-lechenii-rasseyannogo-skleroza-rs/viewer
3. Belyaeva L.E. Can regular consumption of “Functional Food” slow down the rate of atherogenesis? // Bulletin of Vitebsk State Medical University, 2012. https://cyberleninka.ru/article/n/sposobno-li-regulyarnoe-potreblenie-funktsionalnoy-pischi-zamedlit-skorost- aterogeneza/viewer

weekly menus and simple recipes

Diet for centenarians: the rules of the Mediterranean diet

The Mediterranean diet is a type of diet that is gaining popularity in Russia for weight loss. Is it suitable for older people, how to make a menu for the week, and also … RIA Novosti Sport, 11/30/2021

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PT20M

Dessert

Russian

fat-free cottage cheese, 200 g

chicken egg, 1 pc.

medium apple, 1 pc.

whole wheat flour, 20 g

sweetener to taste

unrefined vegetable/sunflower oil to taste

Put the cottage cheese into a deep bowl and mash it well with a fork.

Step 1

Crack an egg in a separate bowl and lightly beat it with a whisk.

Step 2

Add the egg to the curd and mix until soft and smooth.

Step 3

Remove the skin from the apple and chop it with a coarse grater. Add to curd mass.

Step 4

Add the sweetener to the mixture and mix until smooth.

Step 5

Grease a preheated pan with oil.

Step 6

Roll the syrniki shaped into small balls in flour and place in the pan. Fry over medium heat on both sides until golden brown.

Step 7

products, food, diet, diets, russia, nutrition, healthy lifestyle (healthy lifestyle)

Pasta with seafood

The Mediterranean diet is a type of diet that is gaining popularity in Russia for weight loss. Is it suitable for older people, how to make a menu for the week, and also … RIA Novosti Sport, 11/30/2021

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Main course

Spanish

seafood of your choice, 400 g

spaghetti, 400 g

medium-sized tomatoes, 3 pcs.

garlic cloves, 2 pcs.

bulb, 1 pc.

soy sauce, 2 tbsp. l.

vegetable/sunflower oil, 2 tbsp. l.

any greens to taste

Boil water in a pot and add the spaghetti. Boil the pasta until al dente, that is, slightly damp.

Step 1

Boil the tomatoes, then carefully remove the skin and chop finely.

step 2

Chop the onion, fry lightly in vegetable/sunflower oil. Put seafood on it and simmer everything together for 5 minutes.

Step 3

Add tomatoes and garlic. Continue to simmer the mixture for another 5 minutes.

Step 4

Add herbs to seafood and vegetables, turn off the stove after 2 minutes.

Step 5

Drain the spaghetti pot and mix the cooked pasta with the seafood.

Step 6

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Chicken salad with pineapple and apples

The Mediterranean diet is a type of diet that is gaining popularity in Russia for weight loss. Is it suitable for older people, how to make a menu for the week, and also … RIA Novosti Sport, 11/30/2021

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Salad

European

chicken fillet, 300 g

canned pineapples, 200 g

apples, 100 g

lemon juice, 20 g

ground red pepper, 10 g

9 0389 low fat yoghurt to taste

Boil chicken fillet . Cut it into small pieces.

Step 1

Dice the apples.

Step 2

Add boiled chicken to apples and pineapples. Mix everything thoroughly, pour over lemon juice.

Step 3

Leave the resulting mixture for half an hour.

Step 4

Salad dressing can be added upon serving if desired.

Step 5

products, food, diet, diets, russia, nutrition, healthy lifestyle (healthy lifestyle)

MOSCOW, November 17 – RIA Novosti. The Mediterranean diet is a type of diet for weight loss that is gaining popularity in Russia. Is it suitable for older people, how to make a menu for the week, as well as recipes – in the RIA Novosti material.

All about diets for weight loss: types, effectiveness, contraindications

September 9, 2021, 20:21

Composition and useful properties On the Mediterranean islands, people live longer and are in better health than those in northern Europe and North America, for example.

It turned out that this pattern is directly related to a special way of life and gastronomic habits.

© Depositphotos.com / Odelinde Diet foods

© Depositphotos.com / Odelinde

Diet foods

The Mediterranean Diet has been recognized as an Intangible Cultural Heritage by UNESCO, which has never been awarded to any food system. Popular magazine US News & World Report has repeatedly called it the best diet. The diet with it is built in this way: 60% – vegetables, fruits and other foods containing complex carbohydrates; 30% – “good”, i.e. healthy fats; 10% – protein food.

“Carbohydrates are primarily vegetables, but also rice and wheat. Milk and cottage cheese are rare guests on the Mediterranean table, but cheese and yogurt are more common. Meat and eggs are limited. Fats are nuts, seeds and butter ( The strength of the Mediterranean diet is precisely in healthy fats,” family nutritionist Alena Kozyreva shared with RIA Novosti.0389 Many experts recommend trying this method of losing weight, as it has been thoroughly studied. Nutritionists note the following positive effects:

1. 1.

   Increased life expectancy. Adherence to the Mediterranean type of diet helps reduce the risk of developing fatal diseases.

2. 2.

   Improving brain function. Healthy fats that enter the body improve cognitive function, reduce the risk of senile dementia: Alzheimer’s and Parkinson’s diseases.

3. 3.

   Chronic disease protection.

4. 4.

   Helps fight certain types of cancer (stomach, bowel, breast).

5. 5.

   Reduced risk of heart disease, high blood pressure and high cholesterol. A diet rich in vegetables, fruits, seafood and grains improves the condition of blood vessels and favorably affects the functioning of the heart.

6. 6.

   Diabetes protection.

7. 7.

   Weight loss.

8. 8.

   Getting rid of depression.

9. 9.

   Relief of rheumatoid arthritis.

10. 10.

    Better eye health.

Buckwheat with kefir: doctors told about the pros and cons of the popular diet . With such a power scheme, there are no special restrictions or prohibitions. It is rather about maintaining a healthy lifestyle that has developed historically.

«

“Following this method of losing weight means making simple changes to your diet for the rest of your life,” Anna Matafonova, nutrition specialist and health coach, told RIA Novosti.

The essence of such a food system is to follow the special gastronomic traditions of the inhabitants of the Mediterranean. Their diet consists mostly of vegetables, fruits, “healthy” fats (such as those found in olive oil and nuts). Fatty fish, seafood and red wine are allowed in small quantities.

© RIA Novosti / Alexei Kudenko | Go to mediabankSale of seafood in the store “Azbuka Vkusa” in Moscow

varied , include a sufficient amount of vitamins, nutrients and nutrients.

When compiling a menu, it is important to follow two main rules:

1. 1.

   Carbohydrates are consumed before lunch; food containing a large amount of protein – in the afternoon.

2. 2.

   The amount of vegetables consumed during the day is not more than 1 kg.

A menu for the week might look like this:

90 0156

9 0026

9 0031

Diet alternative to meat: how lentils help the heart and immunity

March 18, 2021, 20:04

Diet rules

The principles of the Mediterranean diet are based on the concept of proper nutrition: the maximum variety of products is provided, there are no strict restrictions or prohibitions. However, some rules still exist:

• Most of the daily diet should be vegetables and fruits;
• Preference should be given to fresh products and heat treatment methods such as baking, boiling, steaming;
• replace pure sugar with honey;
• observe the drinking regimen: drink about 1.5-2 liters of water per day;
• drink alcohol infrequently, no more than a glass of red wine;
• add fish and seafood dishes to the menu, as they are a storehouse of useful substances;
• no fast food, convenience foods and store-bought sauces.

© Depositphotos.com / gbh007 Red Fish with Rice and Asparagus

© Depositphotos.com / gbh007

Red Fish with Rice and Asparagus

Allowed Foods

The Mediterranean diet has a simple power scheme in the form of a pyramid, where at the base are complex carbohydrates, on the middle tier – protein products, on top – fats and simple carbohydrates.

90 027

red meat in portions of 100 g: beef, pork, lamb, veal

“The maximum variety of products also provides a wide range of nutrients: vitamins A, C, B groups, selenium, iodine, antioxidants that affect both immunity and metabolic status, the brain and other body systems “, – said Anna Matafonova.

© Depositphotos.com / lateciPhosphorus-rich seafood

© Depositphotos.com / lateci

Phosphorus-rich seafood

Prohibited foods

If a person decides to follow the Mediterranean diet, refined sugar, processed foods, dyes, baking powder and yeast should be excluded from the diet. For ease of compliance with the nutrition system, there is a list of completely prohibited and partially acceptable products. No 031

refined oils and fats

high-calorie fruits such as bananas and grapes

sugary highly carbonated drinks

salt

fast food

sweet juices

baked goods instant cereals

fatty cheeses

sugar and commercial confectionery 9butter

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The peculiarity of the Mediterranean food system is that it is designed for a long time of its observance. Often its principles are adhered to throughout life. Despite this, many people use this diet as a way to effectively lose weight, after which they plan to return to their usual diet.

But you should gradually return to your usual dishes: you can add butter in small portions to porridge, gradually increase the volume of fruits, including bananas and grapes, cook red meat more often. In no case should you immediately switch to foods high in sugar, potatoes and fast food.

© Depositphotos.com / AnekThe girl is preparing a smoothie

© Depositphotos.com / Anek

The girl is preparing a smoothie

The exit from the diet should last at least a month, otherwise the body will not have time to adapt, which will lead, at best, to a set of previously lost kilograms , at worst – to heartburn and the development of gastrointestinal diseases.

Efficiency

According to nutritionists, the Mediterranean diet is excellent for weight loss. It does not harm the body due to the lack of prohibitions and the diversity of the diet, in which there is no place for a hunger strike. The effectiveness of such a diet is due to the optimal amount of all the necessary nutrients and a proportional combination of proteins, fats and carbohydrates.

© Depositphotos.com / stockassoWoman measuring her waist

© Depositphotos.com / stockasso

Woman measuring her waist

How to keep the result

The best way to keep the result is to continue to adhere to this diet throughout your life. You can relax the regime a little: sometimes eat your favorite sweets or allow yourself to order pizza once a month. It is important to understand: you can eat whatever you want, but in moderation. Then the brain will not have the “we are on a diet” setting, it will not be difficult to follow the rules of the Mediterranean system.

«

“To consider this type of diet as a regular diet in our understanding is unacceptable, since we are talking not only about food restrictions, but also about lifestyle. In addition, despite the fact that it has an excellent effect in losing weight, most of all it is aimed at improving the quality of life and health,” said Christy Lessing, blogger, trainer and nutritionist.

Kefir diet: rules, prohibitions and expert recommendationsProfessional nutritionists note many advantages of the Mediterranean type of food:

1. 1.

   The diet does not require special preparation. It is also quite simple to observe it, since it does not involve starvation or the prohibition of a large number of products.

2. 2.

   A nutritious and balanced diet allows you to saturate the body with vitamins and microelements necessary for its proper functioning.

3. 3.

   The menu is rich in products with Omega-3 fatty acids, which, in addition to preventing cardiovascular diseases, help improve the condition of hair, skin and nails.

4. 4.

   This diet is the prevention of rickets and osteoporosis, increases the strength of bone tissue.

5. 5.

   The work of the thyroid gland is normalized.

6. 6.

   Metabolism is accelerated.

7. 7.

   Suitable for almost all groups of people, including the elderly, as it serves as a good source of energy, improves well-being and promotes longevity.

But despite the large number of advantages, the Mediterranean diet also has a number of disadvantages. For example, with its help you can not quickly cope with extra pounds.

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Contraindications most of the principles are in line with WHO recommendations. However, such a nutrition system should not be followed by people with gastrointestinal diseases and other eating disorders; individual intolerance to any food groups that are mandatory in the diet of this diet.

Adapting the diet to Russia

Given the climate of our country, many products included in the menu of the Mediterranean diet are either rarely found on store shelves or are quite expensive. Therefore, it is possible to slightly change such a nutrition system, so that it would be much easier for the inhabitants of Russia to adhere to it.

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Instead of olive oil, it is allowed to buy unrefined sunflower or vegetable oil. And the olives themselves are recommended to be replaced with walnuts or pumpkin seeds, which have a similar composition of nutrients. Instead of red varieties of fish, you can use herring, mackerel. Omega-3 and Omega-6 fatty acids are also found in flaxseed. Expensive pasta can be replaced with durum wheat pasta, buckwheat, barley, brown rice.

An adapted diet is allowed to include hard cheese and cottage cheese, which contain the required amount of calcium.

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Recipes

Here are some simple recipes for breakfast, lunch and dinner that are suitable for such a diet.

Diet for centenarians: the rules of the Mediterranean diet

Category

Dessert

Cuisine

Russian

Difficulty

Average

Cooking time

20 min.

Ingredients

200 g

low fat cottage cheese

1 pc.

chicken egg

1 pc.

medium apple

20 g

whole wheat flour

to taste

sweetener to taste

to taste

unrefined vegetable/sunflower oil to taste

Preparation

1.

Put the cottage cheese in a deep bowl and mash it well with a fork.

2.

Crack an egg in a separate bowl and lightly beat it with a whisk.

3.

Add the egg to the curd and mix until soft and smooth.

4.

Peel the apple and chop it with a coarse grater. Add to curd mass.

5.

Add sweetener to the mixture and mix until smooth.

6.

Grease a preheated frying pan with oil.

7.

Roll the syrniki shaped into small balls in flour and place in the pan. Fry over medium heat on both sides until golden brown.

© Fotolia / olyina Cheesecakes

© Fotolia / olyina

Cheesecakes

Pasta with seafood

Category

Main course

Cuisine

9 0389 Spanish

Difficulty 9Spaghetti

medium tomatoes

2 pcs.

garlic cloves

1 pc.

bulb

2 tbsp. l.

soy sauce

2 tbsp. l.

vegetable/sunflower oil

to taste

any greens to taste

Preparation

1.

Boil water in a pot and add the spaghetti. Boil the pasta until al dente, that is, slightly damp.

2.

Pour boiling water over the tomatoes, then carefully remove the skin and chop finely.

3.

Cut the onion, fry lightly in vegetable/sunflower oil. Put seafood on it and simmer everything together for 5 minutes.

4.

Add tomatoes and garlic. Continue to simmer the mixture for another 5 minutes.

5.

Add greens to seafood with vegetables, turn off the stove after 2 minutes.

6.

Drain the spaghetti pot and mix the cooked pasta with the seafood.

© Pixabay / inguaribile_viaggiatore Seafood pasta

© Pixabay / inguaribile_viaggiatore

Seafood pasta

Pineapple and apple chicken salad

Category

90 389 Salad

Kitchen

European

Difficulty

Easy

Ingredients

300 g

chicken fillet

200 g

canned pineapples

100 g 90 005

apples

20 g

lemon juice

10 g

ground red pepper

according to to taste

low fat yoghurt to taste

Preparation

1.

Boil the chicken fillet. Cut it into small pieces.

2.

Cut apples into cubes.

3.

Add boiled chicken to apples and pineapples. Mix everything thoroughly, pour over lemon juice.

4.

Leave the resulting mixture for half an hour.

5.

Salad dressing can be added upon serving if desired.

Diet Facts and Myths

“Mediterranean diet is considered to be very expensive. But do not forget that this way of eating was originally characteristic of the poor. You can buy inexpensive seasonal fruits and vegetables, grains and legumes that we are used to, instead of expensive varieties fish eat herring,” said Irina Kozlachkova, a nutritionist.

One of the main myths is based on the permission to drink red wine during the diet. Many mistakenly believe that it can be drunk in any quantity, however, for a beneficial effect on the body, a measure should be calculated within 1-2 glasses, no more.

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The third myth is that the Mediterranean diet consists solely of following a special diet. The fact is that you can achieve a really effective result by combining proper nutrition with any physical activity and maintaining a healthy lifestyle.

The fourth myth is the following erroneous statement: a large portion of pasta and a few slices of bread are provided for in the diet. The main part (about 60-70%) of the entire menu should be vegetables, salads, fruits, so in no case should you get carried away with excess carbohydrates in the form of pasta or sandwiches. Everything should be consumed in moderation.

© RIA Novosti / Vitaly Timkiv | Go to the mediabank The girl chooses fruit

© RIA Novosti / Vitaly Timkiv

Go to the media bank

A girl chooses fruits

Dietician’s advice:

There are general rules that many nutritionists advise to follow in the Mediterranean diet:

1. 1.

   Eating a lot of vegetables is not only possible, but necessary. These foods are vital and should be included in the diet on a regular basis: from a plate of chopped fresh tomatoes drizzled with olive oil, to green salads, flavored soups and stews.