The Mediterranean Diet: A Meal Plan and Beginner's Guide
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| The Mediterranean Diet: A Meal Plan and Beginner's Guide |
The Mediterranean diet is based on the traditional foods people used to eat in countries such as Italy and Greece in the 1960s.
Where the researchers note that these people were healthy compared to Americans, and they were less likely to develop many diseases associated with unhealthy lifestyles.
Numerous studies have now shown that following the Mediterranean diet can lead to weight loss, and help avoid heart attacks, strokes, type 2 diabetes, and premature death.
There is no one correct way to follow the Mediterranean diet, as there are many countries around the Mediterranean, and people may eat different foods in different regions in which they live.
This article describes the dietary pattern commonly prescribed in studies that indicate it is a healthy way to eat.
Please see this article as a general guide, not for granted. This food plan can be modified according to your individual needs and preferences.
Basics:
What you can eat: Vegetables, fruits, nuts, seeds, legumes, potatoes, whole grains, bread, herbs, spices, fish, seafood, and extra virgin olive oil.
Eat in moderation: Poultry, eggs, cheese and milk.
Rarely eaten foods: Red meat.
Food that you should not eat: sweetened beverages, added sugars, processed meats, refined grains and oils, and other highly processed foods.
Avoid these unhealthy foods:
These unhealthy foods and ingredients should be avoided:
- Added sugar: Soda, candy, ice cream, table sugar, and many more.
- Refined grains: white bread, pasta made with refined wheat, etc.
- Trans fats (hydrogenated): They are found in margarine and various processed foods.
- Refined oils: soybean oil, canola oil, cottonseed oil and others.
- Processed meats: Processed sausages, hot dogs, etc.
- Fully processed foods: Any food bearing the phrase "low-fat" or the word "diet," or foods that appear to be prepared in a factory.
You must read food labels carefully if you want to avoid these unhealthy ingredients.
Foods to eat:
There is disagreement over which food is in the Mediterranean region, in part because there are differences in foods in different countries.
But the diet examined in most studies contains large amounts of healthy plant foods and relatively small amounts of animal foods. (Learn which types of vegetables and plant foods contain the most protein)
However, it is recommended that you eat fish and seafood at least twice a week.
The Mediterranean lifestyle also involves engaging in regular physical activity, sharing meals with other people and enjoying life.
You should base your diet on these healthy, unprocessed Mediterranean foods:
- Vegetables: tomatoes, broccoli, kale, spinach, onions, carrots, cucumbers, etc.
- Fruits: apples, bananas, oranges, strawberries, grapes, dates, figs, peaches, etc.
- Nuts and seeds: Almonds, walnuts, hazelnuts, cashews, pumpkin seeds, etc.
- Legumes: Legumes, peas, lentils, beans, chickpeas, etc.
- Tubers: Potato, sweet potato, turnip, etc.
- Whole grains: whole grain oats, brown rice, barley, corn, whole wheat.
- Fish and seafood: salmon, sardines, tuna, mackerel, shrimp, clams, mussels, etc.
- Poultry: chicken, duck, turkey, etc.
- Eggs: chicken, quail, and duck eggs.
- Dairy products: cheese, milk, Greek yogurt, etc.
- Herbs and spices: garlic, basil, mint, sage, nutmeg, cinnamon, pepper, etc.
- Healthy fats: extra virgin olive oil, olives, avocado, and avocado oil.
In general, whole, single-ingredient foods are the key to good health.
Drinks:
Water should be your favorite drink in the Mediterranean diet.
This diet also includes moderate amounts of red wine - about 1 cup per day.
However, this drink is completely optional, and wine should be avoided by anyone who has had alcoholism or problems controlling alcohol consumption.
Coffee and tea are also perfectly acceptable, but sugar-sweetened drinks and fruit juices high in sugar should be avoided.
Mediterranean diet menu in a week:
Here is an example of a Mediterranean diet menu in a one-week period:
Feel free to adjust the foods and nutritional options based on your own needs and preferences.
Monday:
Breakfast: Greek yogurt with strawberries and oats.
Lunch: a wholegrain sandwich with vegetables.
Dinner: tuna salad marinated in olive oil. A piece of fruit for sweetening.
Tuesday:
Breakfast: oatmeal with raisins.
Lunch: Leftover tuna salad from the night before.
Dinner: salad with tomatoes, olives, and feta cheese.
Wednesday:
Breakfast: an omelette with vegetables, tomatoes and onions. A piece of fruit.
Lunch: a wholegrain sandwich, with cheese and fresh vegetables.
Dinner: Mediterranean style lasagna.
Thursday:
Breakfast: yogurt with sliced ​​fruits and nuts.
Lunch: Leftover lasagna from the night before dinner.
Dinner: grilled salmon with brown rice and vegetables.
Friday:
Breakfast: eggs and vegetables fried in olive oil.
Lunch: Greek yogurt with strawberries, oats, and nuts.
Dinner: roast lamb, with salad and roast potatoes.
Saturday :
Breakfast: oatmeal with raisins, nuts and apples.
Lunch: a wholegrain sandwich with vegetables.
Dinner: Mediterranean pizza made with whole wheat, topped with cheese, vegetables and olives.
Sunday:
Breakfast: an omelette with vegetables and olives.
Lunch: Leftover pizza from the night before.
Dinner: grilled chicken with vegetables and potatoes. Fruit to sweeten.
There is usually no need to count calories and track calories for macronutrients (protein, fat, and carbohydrates) on the Mediterranean diet.Monday:
Breakfast: Greek yogurt with strawberries and oats.
Lunch: a wholegrain sandwich with vegetables.
Dinner: tuna salad marinated in olive oil. A piece of fruit for sweetening.
Tuesday:
Breakfast: oatmeal with raisins.
Lunch: Leftover tuna salad from the night before.
Dinner: salad with tomatoes, olives, and feta cheese.
Wednesday:
Breakfast: an omelette with vegetables, tomatoes and onions. A piece of fruit.
Lunch: a wholegrain sandwich, with cheese and fresh vegetables.
Dinner: Mediterranean style lasagna.
Thursday:
Breakfast: yogurt with sliced ​​fruits and nuts.
Lunch: Leftover lasagna from the night before dinner.
Dinner: grilled salmon with brown rice and vegetables.
Friday:
Breakfast: eggs and vegetables fried in olive oil.
Lunch: Greek yogurt with strawberries, oats, and nuts.
Dinner: roast lamb, with salad and roast potatoes.
Saturday :
Breakfast: oatmeal with raisins, nuts and apples.
Lunch: a wholegrain sandwich with vegetables.
Dinner: Mediterranean pizza made with whole wheat, topped with cheese, vegetables and olives.
Sunday:
Breakfast: an omelette with vegetables and olives.
Lunch: Leftover pizza from the night before.
Dinner: grilled chicken with vegetables and potatoes. Fruit to sweeten.
There is usually no need to count calories and track calories for macronutrients (protein, fat, and carbohydrates) on the Mediterranean diet.
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