Mediterranean Diet Daily Meal Plan – With this simple guide, you’ll find it easy to follow a true Mediterranean diet plan with everything you need to get started: recipes and tips.
I have been asked many times to provide an authentic Mediterranean diet plan, and when we say authentic, we mean it! The reason for this is that most of the “Mediterranean” diet plans I see on the internet are empty. Sorry, but edamame beans, small amount of olive oil, canola oil, meat and every meal etc.
Mediterranean Diet Daily Meal Plan
The Mediterranean diet is considered the Gold Standard diet. It was voted the Best Food of 2018 in US News and is associated with many health benefits supported by strong evidence. This includes heart health, Cancer Prevention, Mental Health, Alzheimers, fertility, weight loss and many more.
Complete Mediterranean Diet Shopping List
Now I have to say, I am not a supporter of strict plans, however it is important to eat at regular intervals so that you do not end up feeling very hungry at any moment of the day. Having said that, I think it’s important to be able to feel hungry, and look forward to eating a meal. While adding a snack here and there is good for keeping blood sugar and hunger levels balanced, snacking can backfire. Many times we eat snacks without being hungry or rely on ready-made snacks like granola bars, juices, smoothies, etc. which not only add fewer calories but are also processed foods and all they contain.
Below is a quick diagram of a meal plan for the Mediterranean diet, it’s the same meal plan that I follow. Below the picture you can find details, tips and links to recipes. I provide a variety of food options that you can mix and match and links to recipes. For more ideas just go to the Recipe Index and you’ll find a great selection of Mediterranean recipes.
Option #3: Greek style scrambled egg and tomatoes (Kagianas) or other egg dishes with vegetables. Click on egg recipes.
Lunch is the main meal of the day. If you have trouble doing that, you can switch dinner and lunch and try and eat dinner earlier.
Day Mediterranean Diet Meal Plan Ideas: Recipes & Prep
Option #1: Lathero Dish (seasonal vegetables or beans cooked in olive oil, herbs, and tomato sauce with bread and cheese). That’s why you will have 3-4 times a week. Usually this is green beans, peas, spanakorizo (spinach-rice) and cauliflower cooked in this way. This is accompanied by a slice of bread and feta. Clickfor lathera recipes. Please note that one serving contains 3-4 vegetables.
Option #3: Once or twice a week a chicken dish like Greek style stewed chicken with a seasonal salad
Option #4: A bowl of beans. Beans such as lentils and white beans are eaten as a rich stew or roasted. They are served with feta cheese and bread.
Option #5: Small oily fish like sardines or grilled anchovies. It is accompanied by lightly boiled vegetables and drizzled with olive oil and lemon.
Mediterranean Diet Meal Plan For Weight Loss
Dinner is a light meal, so it’s usually best to keep the food simple – avoid meat and heavy sauces. It is usually a light lunch or a meal rich in vegetables.
Wine (1 – 1 ½ glasses) and a small bowl of meze (2-3 olives, a few pieces of cheese, tomato or carrots)
Option #2: A large salad (in winter mainly vegetables, in summer tomatoes) with olive oil salad dressing, grated or crumbled cheese, and nuts (walnuts, pine nuts or almonds). Check out our Mediterranean salad recipes.
Option 3: Vegetables roasted in olive oil (cauliflower or a mixture – like briami). This is a simple and effortless way to prepare vegetables and eat them as a main course.
Day Mediterranean Diet Meal Plan
Option 4: Omelette with feta accompanied by a simple salad such as tomato and cucumber with olive oil or a green leafy salad.
Option #5: Yogurt with rusks and fruit. This is a normal dinner, especially if lunch was big.
* Once a week chicken and once a week another type of meat or fish, accompanied by salad or vegetables (horta)
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Mediterranean Diet Recipes You Can Make At Home
Elena Paravantes, RDN is a Registered Dietitian Nutritionist, Author and consultant specializing in the Mediterranean Diet and Cuisine. He has worked as a doctor, consultant and lecturer for 20 years, both in the US and in Greece. An expert on the Greek Mediterranean Diet, interviews and articles have been published in many publications including CNN, the U.S. News and World Report, Prevention, NPR, and Milo. Elena has collaborated with a number of organizations including Loyola University, Yale University, University of Missouri, Louisiana State University, and the American College of Greece. How do you follow the Mediterranean diet? This simple Mediterranean diet plan with expert advice and easy recipes is the best place to start! Use it as a planner to plan your meals and enjoy the great flavors of the Mediterranean!
Named the best diet in the world for many years in a row by US News and World Report and other professional organizations, the Mediterranean Diet is a heart-healthy, balanced way of eating that prioritizes vegetables, fruits, whole grains, beans, lean proteins (especially from fish), and good fats from things like extra virgin olives and nuts.
As a true Mediterranean girl who grew up living a Mediterranean lifestyle, I love sharing my experiences and helping others learn about this delicious way of eating.
Please note: the information shared here on Mediterranean Dish is for your general information only. It is not intended as medical diagnosis or advice. Please be sure to consult your health care provider before trying any new diet or diet. Never ignore professional advice or delay seeking treatment based on what you read.
The Green Mediterranean Diet
While the Mediterranean diet is a plant-based or plant-heavy diet, there are no strict rules, restrictions, or calorie counting like other diets. Eating the Mediterranean way is about being full, indulgent, and enjoying the things you love in moderation!
It’s not a “diet” in a restrictive sense, but a balanced eating pattern that you can customize and use daily to make healthy choices that honor your body.
To help you get started, I’ve put together a Mediterranean diet plan with tips and recipes. Use my meal plan as a blueprint to help you make sustainable food choices and add more flavor to your meals! And when you’re ready for more, check out my list of Mediterranean recipes!
As always, be sure to check with your healthcare provider before trying a new diet or diet.
Day Mediterranean Diet Meal Plan For Beginners — Beyond The Brambleberry
Here are some quick basics of what to eat when following the Mediterranean diet:
Meal planning starts with the pantry. You’ll find that the Mediterranean diet uses simple ingredients found in most grocery stores (and you may already have some). I have a complete Mediterranean food shopping list for you. But besides stocking your fridge with greens and leafy greens, and your fridge with wild-caught fish and other seafood, here’s a short list of essentials I keep and use regularly for Mediterranean cooking:
As you plan your diet and meals, keep in mind the basic principles of eating the Mediterranean way. Focus more on fresh vegetables, herbs, grains, beans, and nuts, and lean proteins such as fish and poultry. In general, this is how I plan my Mediterranean meals for my family:
You’ll find hundreds of Mediterranean recipes here on our site, but I’ve put together a sample Mediterranean meal plan and a few simple recipes to get you started:
Mediterranean Diet Meal Prep For One
I created a quick calendar to look at this sample meal plan. When you download the plan by clicking the button below, you will be able to click on the recipe names to see each recipe in its entirety.
Want to learn more about the Mediterranean diet? Don’t miss our Q & A with Kelly LeBlanc, registered dietitian and director of nutrition for Oldaways, a food and nutrition non-profit. Many of your questions have been answered!
For new recipes and my weekly meal plans, please sign up for my FREE email list! I would love to have you as part of the Mediterranean Dish community! You can also follow on Instagram, YouTube, and Facebook for great ideas and daily inspiration. Some links in this post may be affiliate links. This means that if you click on the link and make a purchase, I will receive a small commission – at no additional cost to you, which helps me cover the costs of this blog.
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Try this 7-day Mediterranean diet plan and see how you feel! I think
