7-day Mediterranean Diet Meal Plan: Weight Loss Recipes

This weekly Mediterranean diet meal plan takes the guesswork out of eating well, with about 1,600 calories per day.

The Mediterranean Diet is one of the most well-liked and successful Diet s of all time for a reason. This simple, scientifically supported Diet plan is loaded with scrumptious whole foods and offers a host of health advantages.

As a matter of fact, the Mediterranean Diet consistently holds the top spot on the U.S. News & World Report list of the best diets, and it does so once more in 2024.

Nutrient-dense plant-based foods (vegetables, fruits, whole grains, legumes) and heart-healthy fats are the main focus of this approachable approach to healthy eating. It has been demonstrated that the Mediterranean diet supports cognitive function, cardiovascular health, weight loss, and the aging process gracefully.

Following a Mediterranean diet may reduce an individual's risk of heart disease, type 2 diabetes, some malignancies, dementia, depression, and other major health issues, according to a number of studies.

The Mediterranean Diet may be the ideal choice for you if you're looking for a budget-friendly, easy-to-follow eating plan with scientific support. Do you need a place to start? To easily prepare a week's worth of deliciously fulfilling meals, check out this 7-day meal plan.

What is the Mediterranean Diet?

The Mediterranean Diet is more of a lifestyle approach for overall health and wellbeing than it is a diet. It's all about not calculating calories or limiting food types, but rather enjoying nutrient -dense, entire meals that you already love.

The Mediterranean Diet emphasizes consuming only modest amounts of poultry, dairy, eggs, and wine while imposing harsher limits on red meat and sweets. However, there are no rigid regulations regarding what you cannot eat.

The traditional cuisine and eating customs of the people living in the Mediterranean Sea-neighboring countries of Greece, Italy, Spain, Turkey, Morocco, and Croatia serve as the foundation for the Mediterranean diet .

The Mediterranean Sea is bordered by 16 different countries, and each has its own unique cuisine, spices, and cooking techniques. Still, the following general nutritional guidelines are applicable:

• Plant-based foods, such as fruits, vegetables, legumes, whole grains, nuts, and seeds, are the main focus of eating.
• Olive oil is used in place of butter.
• The preferred sources of animal proteins include fish, eggs, and poultry.
• Dairy products, such cheese and yogurt, should only be consumed occasionally.
• Eat red meat no more frequently than a couple times per month.
• Seasonings are added to food to enhance its flavor.
• Food is relished and shared with loved ones.

7-Day Mediterranean Diet Plan

This diet gives those who are trying to lose weight a benchmark for portion sizes, with about 1,600 calories each day. Note: As you can see below, the plan offers limitless non-starchy veggies, a little daily treat, and the choice for a glass of wine. Make it fit your particular weight-loss and wellness objectives by adjusting the portions as necessary.

1. Eat on a schedule: Eat a meal or snack every four to five hours at the absolute least.
2. You can combine any meal and snack option you choose: Repetition is encouraged for favorite meals and snacks.
3. To ensure you have a strategy, prepare your menu the night before.
4. Water should be consumed all day: Have a reusable water bottle handy so you can drink it all at once.
5. When watching TV or a movie, choose healthier foods (light popcorn or veggies).
6. At any time of day, indulge in an endless supply of non-starchy veggies (carrots, tomatoes, peppers, celery, cucumbers, etc.).
7. Use treats sparingly: Make every effort to limit your intake of sweets to little portions and to drink alcohol in moderation.

Breakfast options

• Greek Omelet: Beat together 1 egg and 3 egg whites with optional feta, spinach, and dill. Snackle on one slice of whole-grain bread, if desired.
• PB & Berry Breakfast Bowl: This simple breakfast dish has everything you need for an amazing day.
• Nuts and Fruit in Oatmeal: Mix one cup of your preferred milk (almond milk, low-fat cow's milk, etc.) with half a cup of dried oats. Add one tablespoon of chopped nuts, half a cup of chopped fruit, and one optional teaspoon of honey or maple syrup on top. Add some ground cinnamon on top.
• PB & Banana English muffin: Make one wholegrain English muffin toasty. Add a sprinkling of cinnamon, half a sliced banana, and one spoonful of peanut butter on top.
• Avocado ‘n Egg Toast: Give the traditional avocado toast a protein-rich makeover. Savor with your favorite veggies and seasonings.
• Longevity Smoothie: Blend this tasty superfood smoothie. Add a scoop of chocolate or vanilla protein powder to boost the protein content, or serve with a container of single-serve Greek yogurt or a hard-boiled egg on the side.
• Overnight Oats: Try one of these delectable "make ahead" versions to liven up mornings: Try the overnight oats for banana bread, blueberry muffins, or key lime.

Lunch options

• Grilled Fish and Veggies: Savor two cups of roasted, sautéed, or grilled veggies with six ounces of your favorite fish.
• Mezze Plate including Fruit, Nuts, and Hummus: Make a mezze platter with 1/4 cup hummus (try my Edamame or Lentil Hummus), as well as an endless supply of raw vegetables or crudité, 1/2 big pita or a small whole grain bread, 1 cup grapes, and 10 almonds or walnuts (or 1 ounce of cheese).
• Mediterranean Quinoa Salad: This magnificent Mediterranean dish combines all the delicious and spectacular highlights of a diet that promotes health.
• Lentil Veggie Superfood Stew: Pour yourself two cups of this incredibly delicious stew, which will fuel your entire body. Savor with a cup of fresh berries or grapes on the side, or with one apple, pear, orange, grapefruit, or banana.
• Chicken Caesar Wrap: Savor this wrap with chicken and avocado that has a creamy dressing. Serving bell peppers or crunchy carrot sticks on the side earns bonus points.
• Salad with Wild Salmon and Chickpeas: Give your depressing workplace salad a tasty Mediterranean twist by adding fish!
• Mediterranean Harvest Bowl: Create a filling dish that delivers savory-sweet, crunchy-crisp deliciousness with every taste. as well as a rainbow of nutrient s.

Dinner options

• Mediterranean Stuffed Peppers with Tahini Drizzle: Prepare the filled peppers and savor them with a mixed greens and non-starchy vegetable salad dressed with two tsp olive oil, an endless amount of balsamic vinegar, or freshly squeezed lemon juice.
• Lemon Chicken Soup with Orzo: Tender chicken, delicate orzo, and zesty goodness come together to create a large bowl of sunshine. Enjoy with a chopped salad that has been seasoned with limitless vinegar or fresh lemon juice and two tablespoons of extra virgin olive oil.
• Grilled Fish with Superfood Minestrone: Enjoy two cups of this tasty, vegetable-rich minestrone soup with any type of fish that you want to roast, broil, or bake.
• Shrimp Broccoli Scampi: This pasta meal is tasty and light, making it suitable for a special get-together or a hectic evening. It can be quickly prepared and served.
• Greek Burgers with Feta and Roasted Red Pepper: Prepare this turkey burger with a Mediterranean flair. Include a side salad that has been seasoned with a 1-2 tsp olive oil, as well as any amount of vinegar, lemon juice, or lime juice.
• One Sheet Mediterranean Shrimp with Charred Vegetables: This dinner of shrimp, broccoli, and green beans on a sheet pan is simple to prepare and quick to clean up after. Savor this dish with 1 cup cooked rice, quinoa, or whole grain pasta, or with a baked sweet potato.
• Chicken Bruschetta: Try making Chicken Bruschetta to up your bruschetta game. Savor it with a roasted sweet potato, a side of your favorite vegetables, or one cup of cooked rice, quinoa, or pasta.

Snack options

• Dried apricots and almonds: 10 almonds and 8 dried apricots (or 3 dates)
• Light popcorn: Snack on four cups of light popcorn from any grocer, or try these delicious alternatives. Fiesta Lime Popcorn or Rosemary-Parmesan Popcorn.
• Veggies and 1/4 cup hummus or Creamy Guacamole
• Hummus deviled eggs (8 halves)
• Apple with 1 tablespoon of peanut butter
• Greek yogurt (1 cup) + berries
• Zucchini Walnut Muffins

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