Mediterranean Diet Meal Plan

Pasta with Mussels Basil and Hot Pepper

THE MEDITERRANEAN DIET is about enjoying simple, healthy meals and exploring new, authentic Mediterranean flavors. Purpose of this diet is not to starve, but to enjoy an awesome Mediterranean food experience, while losing weight or keeping fit.

SOUNDS IMPOSSIBLE? It’s very possible & simple. There are few basic steps:

1.  Follow my TOP 10 Pieces of Advice and  Mediterranean Diet Meal Plan

2.  Have a  look at my FREE Printable Grocery List Template

3.  Make your 7-day Med Diet Meal Plan (or choose a ready one),  make your Grocery Shopping List using my ready Grocery List Template and start your Med Diet!

4. You can easily order different Med Superfoods directly from my website, or online (read available Product reviews first…).

Follow these steps, enjoy your meals and have amazing results!

TOP 10 PIECES OF ADVICE FOR LOSING WEIGHT FAST:

Tracking Your Weight Loss Progress

1/ AVOID SALT & SUGAR

– SALT:   prepare your meal with less salt than usual and salad without any salt at all. Excellent replacement for salt is lemon. Lemon gives flavor to your food and is extremely healthy. Don’t make economy – Mediterranean diet “loves” lemon!

– SUGAR:  avoid it as much as you can.  Good replacements for sweets are:  fruit, healthy snacks, honey or tahini with honey (one spoon – max two times a day). Dark chocolate is also an excellent choice, with various health benefits. Or… try yogurt with one tbsp of honey, a bit of cinnamon and 3 walnuts.

 2/ EAT LOTS OF FRESH FOOD

Fresh Fruit in Cast Iron Casserole Dish

  • Vegetables: tomatoes, broccoli, carrots, spinach, cucumbers, onions, sweet peppers etc.
  • Fruit: apples, pears, oranges, grapes, figs, bananas, peaches, melons etc.
  • Legumes: beans, lentils, peas, chickpeas etc.
  • Tubers: potatoes, sweet potatoes, turnips etc.
  • Nuts and seeds: walnuts, almonds, hazelnuts, aronia, goji etc.
  • Whole grains: whole oats, brown rice, whole grain bread, and pasta, corn
  • Fish and seafood: salmon, sardines, tuna, oysters, shrimp, crab, mussels etc.
  • Eggs
  • Poultry
  • Herbs and spices: oregano, basil, rosemary, nutmeg, garlic etc.
  • Dairy: yogurt, cheese, feta cheese, Greek yogurt
  • Healthy fats: extra virgin olive oil, olives

 3/ AVOID THESE UNHEALTHY FOODS:

Hot Dog with Ketchup and Mustard

  • refined grains: white bread, pasta made with refined wheat
  • trans fats: found in margarine and various processed food
  • refined oils: soybean oil, canola oil
  • processed meat: processed sausages, hot dogs etc.
  • highly processed food: food labeled “low-fat” or “diet” was made in a factory

AVOID DRINKING:

  • carbonated or sugar-sweetened beverages
  • alcohol

But…Drink a lot of water! It’s good for your health and memory.

Coffee, tea and red wine (1 glass per day) are completely acceptable.

4/  HAVE A VARIETY OF COOKED MEALS AND TRY NEW DISHES & FLAVORS

Frutti di Mare with Pasta

5/ DON’T SKIP MEALS & ALWAYS EAT BREAKFAST

  • BREAKFAST is the most important meal. It gives you energy during the day.  You can eat almost anything you like for breakfast. I say almost… because you should avoid certain food,  as explained.
  • LUNCH: should focus on food combination.
  • DINNER: eat salad, yogurt or something that you like, but, reduced portion and fats.

6/  MORNING SUCCESSFUL METHOD:

Breakfast with Yogurt and Oats

– Start your day by drinking a  glass of warm water with lemon

– Eat your breakfast

– After having a breakfast,  in intervals of 2 hours, eat either: a/ fruit or vegetable (each time – different one) or b/ different seeds & berries, almonds or walnuts or c/ dried fruits.

    This morning method helps your metabolism and diet. You’ll never feel hungry and your organism will have all healthy ingredients available.

 AVOID  common breakfast combination: oats with milk.  GOOD combination:  oats with yogurt /or oats with yogurt and fresh fruit.

7/  LUNCH  & FOOD COMBINATIONS:

Chicken Breast Fillet with Potatoes

–  AVOID bad food combinations:  meat with potatoes or meat with rice.

–  GOOD food combinations: a/ meat with salad b/ rice + salad + feta cheese   c/ potatoes + salad + feta cheese (or other fresh cheese).

–  EAT REGULARLY white meat and red meat –  once in a while

–  EAT FISH 1-2 times a week. You can combine fish with potatoes. Don’t forget lemon!

8/ IN THE EVENING:

  • AVOID fruit and sweets!

Evening program: enjoy your dinner. If you crave sweets,  drink a cup of tea  with lemon and no sugar (it  worked for me!)

9/ DON’T EAT DINNER LATER THAN  the hour you had your breakfast. If you had your breakfast at 8 o’clock in the morning, try not to have dinner later than 8 o’clock in the evening. And… eat fresh fruit at least 1 hour before or 1 hour after your meal.

10/ CLEAN ALL UNHEALTHY TEMPTATIONS from your home: candies, carbonated beverages,  crackers and different processed food (food with the addition of sugar or some chemicals).

MY 7-DAY MEDITERRANEAN DIET MEAL PLAN:

Fresh Fruit in White Bowl

 

MONDAY

  • BREAKFAST: sandwich (whole grain bread, boiled turkey ham, lettuce, Swiss cheese),  a glass of yogurt
  • MORNING SNACKS: eat every 2 hours different healthy snack:

– fresh fruit or vegetable

– dried fruit (dried plum, apricot) max 4pcs

–  max 12 almonds or 7 walnuts / or combination: 7-8 almonds with 3 walnuts

– hazelnuts, cashew nuts (no salt)

–  berries:  a handful of goji berry /or 10-15 (number of) aronia berries (always read instructions regarding dosage, a way of keeping etc.

– different seeds: pumpkin, sunflower, sesame seeds

  • LUNCH: lentil soup, carrot salad (grated carrot, olive oil, fresh lemon juice or vinegar, no salt), Feta cheese,  whole grain bread
  • AFTERNOON SNACK:  fruit
  • DINNER: veggie pizza (tomatoes, mushrooms, olives, sweet pepper, oregano),  salad (cucumber, tomatoes, Feta cheese, olive oil, oregano, no salt)

TUESDAY

Healthy Smoothie with Apple, Avocado and Spinach

 

  • BREAKFAST:  cheese or zucchini pie. One hour before/or one hour after breakfast, drink a glass of smoothie (fruit, vegetables, no sugar, no milk – prepared with a glass of water or unsweetened almond milk)
  • MORNING SNACKS: aronia or goji, walnuts or/ and almonds, dried fruits
  • LUNCH: baked lemon chicken, Greek salad (tomatoes, cucumbers, onion, Feta cheese, olives, olive oil, oregano & no salt), whole grain bread
  • AFTERNOON SNACK:  fruit
  • DINNER: salmon with brown rice salad (boiled brown rice, sweet corn, cherry tomatoes, cucumber, green onion, olive oil, fresh lemon juice), whole grain bread

WEDNESDAY

Breakfast with Fresh Fruit and Oats

 

  • BREAKFAST:  oats with aronia or goji, dried and fresh fruit, almonds, yogurt
  • MORNING SNACKS: only fruit (every 2 hours)
  • LUNCH: frutti di mare (whole grain pasta with mussels, scrimps etc., fresh tomatoes, oregano, parsley, onion, smaller glass of white wine, olive oil)
  • AFTERNOON SNACK:  fruit
  • DINNER: salad with grilled white meat (pieces of grilled white meat, lettuce, cucumbers, tomatoes, olives, sesame, olive oil,  fresh lemon juice, no salt), whole grain bread

THURSDAY

  • BREAKFAST: 2 hard-boiled eggs, whole grain bread, yogurt
  • MORNING SNACKS: usual program
  • LUNCH: peas (prepared with tomato-juice, onion, olive oil, parsley, bit of salt), brown rice (separately boiled, no salt), salad (pieces of beetroots with garden rocket, lettuce, sesame, olives, olive oil and no salt), whole grain bread
  • AFTERNOON: fruit
  • DINNER: sandwich (whole grain toast bread, lettuce, boiled turkey ham), salad (tomatoes, few olives, olive oil, oregano), a glass of yogurt

FRIDAY

Mini Pies Ready to Serve

  • BREAKFAST:  meat-pie or cheese-pie, few olives, a glass of yogurt
  • MORNING SNACKS: usual program
  • LUNCH: grilled fish with dressing (fresh lemon juice, olive oil, parsley, rosemary twig), boiled potatoes,  chard salad (boiled chard leaves, olive oil, fresh lemon juice, no salt)
  • AFTERNOON SNACK: fruit
  • DINNER: grilled fish (from lunch), salad (lettuce, olives, sweet corn, sesame, olive oil, fresh lemon juice), whole grain bread

SATURDAY

  • BREAKFAST: veggie sandwich (whole grain bread, lettuce, Swiss cheese)
  • MORNING SNACKS: usual program
  • LUNCH: meatballs with tomato sauce (tomatoes cooked with onion, olive oil, aromatic herbs: basil, rosemary, bit of salt),  zucchini salad (boiled zucchini, olive oil, no salt), whole grain bread
  • AFTERNOON SNACK: fruit
  • DINNER: Greek salad, whole grain bread

SUNDAY

  • BREAKFAST: omelet, boiled turkey ham, whole grain bread
  • MORNING SNACKS: usual program
  • LUNCH:  Greek meal with spinach and rice (cooked together with fresh tomatoes, olive oil, herbs: nutmeg, rosemary. You can eat this meal: a/ alone b/ combined with fish or c/ grilled white meat (acceptable in this case, due to spinach &rice combination).
  • AFTERNOON SNACK: fruit
  • DINNER:  grilled white meat, zucchini salad (boiled zucchini, olive oil), fresh salad (cucumbers, sweet pepper, olive oil)

Click HERE to find more MED DIET MEAL PLANS.

 

 

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