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Mediterranean Diet Guide – 7 Day Meal Plan

Mediterranean Diet Guide – 7 Day Meal Plan

  • November 20, 2020
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The Mediterranean diet takes inspiration from the diet and the nutritional habits of southern European countries including Greece, Italy, Southern France, Spain, and Portugal. 

Key ingredients of the diet are fresh fruits and vegetables, unsaturated fats, oily fishes, a moderate intake of dairy, and low consumption of red meat and sugar. There is an emphasis on plant foods, olive oil, lentils, fish, and beans.

Studies suggest that people who follow the Mediterranean diet have positive health outcomes and a lower risk of various diseases, such as cardiovascular disease, diabetes, obesity, and cancer. 

 

 You may also like: Best Diet – Lose 1kg per Week Safely

 

The general guidelines of the diet recommend that people eat:

  •   Healthful fats, such as nuts, seeds, and olive oil
  •   Vegetables, fruits, and whole grains
  •   Small amounts of white meat and red meat
  •   Moderate amounts of dairy and fish
  •   Eggs

 

On the Mediterranean diet, you should avoid the following foods

  • refined oils
  • refined grains, such as white bread, white pasta, and pizza dough
  • processed and deli meats
  • foods with added sugars, such as pastries, candies, and sodas
  • processed or packaged foods

The Mediterranean diet creates a milder biological environment, which is particularly conducive to the removal of toxic substances through the body’s natural methods.

The elimination of toxic substances boost the metabolism and activates the burning of stored fat. This is the most appropriate and healthy weight loss process.

 

Mediterranean diet

Mediterranean diet

Mediterranean diet

 

MONDAY

BREAKFAST: 1 glass of milk 1.5% fat, 4 tbsp whole grains with wheat and oats, coffee

INTERMEDIATE: 1 banana and 10 unsalted almonds 

LUNCH: 1 serving grilled chicken with 1tbs olive oil, 1 slice of multigrain bread, 4-6 olives

AFTERNOON: 1 Greek yogurt with cinnamon & 1 apple

EVENING: 2 slices of  toasted bread, 1 slice yellow cheese, carrot, lettuce, cabbage, avocado

 

TUESDAY

BREAKFAST: 1 boiled egg and 1 slice of bread enriched with vitamins & minerals. 1 glass of orange juice, coffee

INTERMEDIATE: 1 kiwi, 3 walnuts and cinnamon

LUNCH: 1 serving of lentils with 1tbs olive oil,1 serving of cheese & 6 olives

AFTERNOON: 1 rye toast bread, yellow cheese, 1 cup. of green tea

EVENING: Tuna in olive oil with arugula-lettuce-spinach-carrot-dill, avocado salad

 

WEDNESDAY

BREAKFAST: 1 glass of 1.5% fat milk & 1 whole-grain cereal bar with wheat and oats, coffee

INTERMEDIATE: 1 yogurt with cinnamon,1 apple 

LUNCH: 1 serving grilled fish, 1 serving brown rice, boiled greens with 1 tbs olive oil, 4 olives

AFTERNOON: 10 unsalted almonds, 1 glass fruit juice

EVENING: Vegetable soup with broccoli, cauliflower, leeks, carrots, celery, sweet potatoes, Cheese

 

THURSDAY

BREAKFAST: 2 wholemeal barley nuts with 1 tbsp. honey and tahini, 1 glass of 1.5% fat milk, coffee

INTERMEDIATE: 1 banana, 3 chestnuts

LUNCH: Boiled artichokes, carrots and potatoes with 1tbs olive oil, 1 slice of bread enriched with vitamins & minerals,1 serving cheese, 4 olives

AFTERNOON: 1 yogurt with cinnamon, 5 unsalted almonds, 1 pear

EVENING: 1 boiled egg, cheese, lettuce-spinach-carrot salad with 1 tbs olive oil

 

FRIDAY

BREAKFAST: 1 glass of 1.5% fat milk, 4 tbsp. whole grains with wheat and oats, 1 apple, coffee

INTERMEDIATE: 1 banana, 10 unsalted almonds

LUNCH: 1 serving turkey burgers, sweet potato puree, broccoli salad with 1 tbs olive oil and 4 olives

AFTERNOON: 2 barley nuts. 1 natural orange juice

EVENING: Fruit salad with yogurt (kiwi, 1 pear, 2 tangerines, yogurt with cinnamon)

 

SATURDAY

BREAKFAST: 1 slice of bread enriched with vitamins & minerals. 1 tbsp. honey and tahini,1 glass lof low-fat milk, coffee

INTERMEDIATE: 10 unsalted almonds,1 pear, and cinnamon,1 cup of green tea

LUNCH: Spinach with rice cooked with 1tbs olive oil, 1 serving cheese, 4 olives

AFTERNOON: 1 yogurt 2% fat with cinnamon, 4 strawberries

EVENING: Omelette (1 egg, mushrooms, cheese),cabbage-carrot salad with avocado and 1tbs olive oil,2 wholemeal barley nuts

 

SUNDAY

BREAKFAST: 1 glass of milk,1 whole-grain cereal bar with wheat and oats, coffee

INTERMEDIATE: 6-8 unsalted almonds, 5 strawberries, 1 cup. of green tea

LUNCH: 1 serving Roasted sardines, green salad with 1tbs olive oil, 4-6 olives,1 boiled potato

AFTERNOON: 1 banana

EVENING: 2 slices of toasted whole-wheat bread, cheese, lettuce salad with arugula, spinach carrot, and avocado, 1tbs olive oil.

*Before starting any new diet and/or an exercise program please consult your doctor

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