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The 7-Day Mediterranean Diet Meal Plan

The 7-Day Mediterranean Diet Meal Plan

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Followed by celebrities all over the globe, it’s hard not to have heard of the Mediterranean diet. This mediterranean diet plan seems to have remarkable results for weight loss.

So what exactly is this traditional mediterranean diet? Is the mediterranean diet actually good for weight loss ?

Read on to find out what the studies say about the Mediterranean diet. To know more about what does a mediterranean diet consist of. You will find a real mediterranean food guide to help you stay motivated when tempted.

We’ll also provide you with an easy-to-follow meal plan to know what to eat on a mediterranean diet.

If you want to FINALLY reach your 2017 weight loss goals, you may also want to read : 

What is the Mediterranean Diet?

Table of Contents

What is the Mediterranean Diet

The clue with the Mediterranean diet is in the title. It bases its meal diet plan on the traditional mediterranean food and adopts this as its main food groups.

Indeed, the population of these countries lose weight faster than those in America or other parts of Europe. They even have a lower rate of obesity and heart disease.

However, the Mediterranean diet is not so much a losing weight diet plan. This is more a way of eating because you don’t have to restrict what you eat.

This is one of the biggest reasons why the diet is so successful. Rather than avoiding the food you love, this mediterranean diet allowes a diverse range of delicious mediterranean style food.

Restrictive diets are much harder to maintain, as you can become more easily bored and tempted. It is in exact opposite of low-fat diets as it contains an abundance of olive oil, oily fish and nuts.

The Mediterranean diet works against our way of thinking, by showing that high-fat food doesn’t necessarily mean an unhealthy diet.

Indeed, countries consuming a high amount of saturated fat have a lower record of heart diseases as studies into the French Paradox show.

This diet is also rare in that a lot of research has been published. These studies support the effectiveness of it in achieving and maintaining a healthy weight. And therefore, reducing your risk of cardiovascular diseases, asthma, stroke, type-2 diabetes and even depression.

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What the Studies Say : Mediterranean Diet Results

One of the most recent researches announce favourable results when studying the adoption of a Mediterranean diet.

A 2013 study of the New England Journal of Medicine explain that eating Mediterranean foods reduce the risk of cardiovascular diseases, BMI and waist circumference.

They compared 2 Mediterranean diets plans : one focusses on the mediterranean diet food olive oil and one on diet food nuts. They found that the Mediterranean diets were best for cardiovascular disease prevention.

Another study of the International Journal of Food Sciences and Nutrition reveals that the Mediterranean diet contributes to lower levels of obesity in the elderly. Those that followed the diet more closely reduced their likelihood of becoming obese by as much as 88%.

The International Journal of Obesity and Related Metabolic Disorders published a study on 101 overweight women and men over a year and a half.

They compared results from participants that ate a moderate-fat diet and with those that ate a low-fat diet.

The moderate-fat group participants lost an average of 4.1kg from their body weight compared to an increase of 2.9kg on average in the low-fat group. They also lost 6.9cm from their waist compared to an increase of 2.6cm in the other group.

The study also shows that those that took part in the Mediterranean diet were more likely to stick with the program. Indeed 54% of them continued participating at the end of 18 months, compared to only 20% of the low-fat group.

They inferred from this that the Mediterranean diet is a lot more sustainable than other diets.

This weight loss diet offers a greater alternative to low-fat diets : both in terms of continuing with it in the long-term and improving weight loss.

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So…What to Eat On The Mediterranean Diet

What to Eat On The Mediterranean Diet

Here is a list of food to eat on mediterranean diet :

  • Approximately 8oz of nuts (almonds, walnuts and hazelnuts are the best)
  • Approximately 5 tablespoons of extra-virgin olive oil
  • 20 servings of fruit (apples, peaches, nectarines, berries, melons, grapefruit, mangos)
  • 15 servings of vegetables (zucchini, eggplant, peppers, onions, broccoli, salad leaves, tomatoes, spinach)
  • At least 3 meals that contain fish (fatty fish like salmon, mackerel, tuna or sea bass, and seafood like shrimp, lobster, oysters and mussels)
  • Use chicken or turkey for your meat dishes (1 or 2 meals per week)
  • At least 3 meals that contain beans or pulses (kidney, garbanzo, cannellini or black-eyed beans, chickpeas, garden peas, green or runner beans)

The Mediterranean Diet Drinks

The Mediterranean Diet Drinks

The Mediterranean diet encourages the consumption of small glasses of wine. The famous mediterranean diet red wine is best. Also, the Mediterranean diet advises to consumer wine with food and with one or two days off a week.

Aim for around 5oz daily for women and 7-9oz for men.

It is not a requirement though. You should respond just as well to the diet without it and not drinking alcohol is great for your health.

Water is the preferred drink of choice throughout the day and you should drink at least 2 litres a day.

Calorie-free and diet drinks seem to be okay. But we are aiming for as little processed and artificial food (including sweeteners) as possible.

Foods To Avoid On Mediterranean Diet

Foods To Avoid On Mediterranean Diet

Here is a list of mediterranean diet foods that you should avoid :

  • Red meats. Only eat three or four times a month
  • Butter, margarine and vegetable oil. Opt for extra-virgin olive oil in cooking. Or use a little mashed avocado as an alternative creamy sandwich spread.
  • Fruit juice. Try to get your fruit intake from whole foods only, or make your own smoothies
  • Soft drinks, sweets, ice cream and candies or anything with added sugar
  • Refined grains that are in white bread and white pasta. Swap for whole grain pita and whole wheat pasta
  • Commercially made foods. Eating home-made food is the best way of knowing exactly what you eat

Your Mediterranean Diet Menu Plan

In this section, you will find mediterranean breakfast menu and mediterranean diet snack ideas for a whole week. And of course, mediterranean lunch and diet dinner ideas.


  • Breakfast – Low-sugar cereal (with at least 5 grams of fiber), milk and berries
  • Snack – Skinny latte
  • Lunch – Greek salad with low-fat feta cheese
  • Snack – Pita dippers with hummus
  • Dinner – Whole wheat linguine with shrimp or tuna, roasted cherry tomatoes and arugula.


  • Breakfast – Pancakes made with whole-wheat flour or blitzed whole grain oats, served with berries
  • Snack – A small 4.5oz pot of yogurt
  • Lunch – Hummus, mushroom, roasted red pepper and arugula toasted pita or wrap
  • Snack – Carrot and cucumber sticks with hummus or sour cream
  • Dinner – Sea bass with grilled vegetables (eggplant, asparagus, zucchini, peppers)


  • Breakfast – Scrambled eggs on whole grain bagel
  • Snack – Fruit smoothie
  • Lunch – Chickpea salad
  • Snack – Dark chocolate
  • Dinner – Chicken skewers (with your favourite herbs or spices) with bulgar wheat or couscous salad

Click Here To See The Top Mediterranean Diet Cookbooks!


  • Breakfast – 2 handfuls of chopped fruit with 1-2 tbsp of natural or Greek yogurt and 1 tsp of organic honey (optional 1 tbsp of granola)
  • Snack – Handful of nuts
  • Lunch – Last night’s chicken with hummus and salad in a pita
  • Snack – Banana
  • Dinner – Salmon salad with Puy lentils, pomegranate and red onion with a dressing of extra-virgin olive oil, lemon, honey, tarragon and parsley


  • Breakfast – Low-sugar cereal (with at least 5 grams of fiber), milk and berries
  • Snack – Handful of nuts
  • Lunch – Spicy veggie or bean burger in a pita with salad and cooling cucumber and mint yogurt
  • Snack – Portion of fruit
  • Dinner – Whole wheat pasta with ratatouille


  • Breakfast – Baked tomato and spinach eggs with toasted pita
  • Snack – Fruit smoothie
  • Lunch – Italian salad with mozzarella
  • Snack – Handful of nuts
  • Dinner – Salmon with brown rice salad (sweetcorn, cherry tomatoes, cucumber and red onion)


  • Breakfast – 2 handfuls of chopped fruit with 1-2 tbsp of natural or Greek yogurt and 1 tsp of organic honey (optional 1 tbsp of granola)
  • Snack – Peanut butter and crackers
  • Lunch – Sushi
  • Snack – Mango
  • Dinner – Soup made from blending Friday’s ratatouille and adding lentils

The Mediterranean Diet Eating Out

The Mediterranean Diet Eating Out

  • In most restaurants there is the likelihood that it will be. But make sure to ask that your meal be cooked with extra virgin olive oil where possible.
  • Go for the fish or seafood option for your main meal. Ask politely to swap out anything that doesn’t adhere to the diet with fresh, seasonal vegetables.
  • Dip your (wholegrain) bread in olive oil and balsamic vinegar, rather than spread with butter.
  • Have a glass of red wine instead of a cocktail or fizzy drink.
  • Have a salad starter instead of a dessert. Or ask if they can whip you up a fruit salad if there isn’t one on the menu.

Should You Try The Mediterranean Diet ?

Is the Mediterranean diet the best diet to lose weight ?

The only way to effectively lose weight is to burn more calories than you put in your body.

This mediterranean diet plan is great. But do not exceed the recommended daily allowance of calories and exercise regularly. Speak to your doctor or physician before adopting any weight loss diet. It is important to talk about the consumption of alcohol with this mediterranean type diet.

If you have any problems with alcoholism, it is best that you leave out this aspect of the diet.

Click Here To See The Top Mediterranean Diet Cookbooks!

Overconsumption of water is also a very serious factor to consider. It is important to take the time to listen to what your body says to you and how it is reacts to the food you eat.

Every individual is different and what works for one person may not necessarily work for another.

Have you tried the Mediterranean Diet yet? Let us know in the comments, and be sure to share your own great mediterranean recipes!

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