15 Recipes for Great Mediterranean Diet 7 Day Meal Plan (2024)

FAQs

What is an example of a Mediterranean diet meal plan? ›

The foundation of the Mediterranean diet is plant foods. That means meals are built around vegetables, fruits, herbs, nuts, beans and whole grains. Moderate amounts of dairy, poultry and eggs are part of the Mediterranean diet, as is seafood. In contrast, red meat is eaten only once in a while.

Spain and Italy: toasted bread + soft cheese + fresh fruit or freshly squeezed fruit juice. Greece: paximadia (bread made from whole wheat, chickpea, and barley flour) + olives + cheese. Syria: tahini yogurt with chickpeas + pickles + sliced radishes. Morocco: fried egg in olive oil + soft cheese + olives + flatbread.

Cheese & Yogurt

Dairy products common to the traditional Mediterranean Diet include: brie, chevre, corvo, feta, haloumi, manchego, Parmigiano-Reggiano, pecorino, ricotta, yogurt (including Greek yogurt).

The Mediterranean diet prohibits the consumption of processed foods, refined sugars, refined grains, and trans fats. Additionally, the diet limits the intake of red meat and high-fat dairy products. In addition, the consumption of alcohol is restricted, with the exception of red wine, which you can have in moderation.

Key ingredients of Mediterranean cuisine include olive oil, fresh fruits and vegetables, protein-rich legumes, fish and whole grains with moderate amounts of wine and red meat.

The Mediterranean diet focuses on fresh vegetables, whole grains, olive oil, fish, beans, and eggs. A chicken wrap with apples and nuts is a filling Mediterranean-inspired lunch. Almond-stuffed dates are a sweet and crunchy way to get protein and fiber.

What kind of bread is good for Mediterranean diet? ›

Is sourdough bread allowed on the Mediterranean diet? Any bread that is made from whole wheat, whole grains, sprouts, and sourdough is recommended while on a Mediterranean diet. You will want to avoid bread made from refined grains, such as white bread if you are following this diet.

A typical Mediterranean diet has common elements such as lots of vegetables, fruits, beans, cereals and cereal products, for example wholegrain bread, pasta and brown rice.

The Mediterranean diet is a lifestyle that emphasizes the consumption of vegetables, fruits, legumes, whole grains, olive oil, fish, nuts, seeds, herbs, and spices. This diet can be adapted for fat loss by reducing portion sizes and eating fewer higher-calorie, nutrient-poor foods.

Fruits and vegetables are also a big part of the Mediterranean diet, eaten at most if not all meals. Fruits and veggies pack in a lot of water and fiber and are low in calories, so you can eat basically as much as you want. Eating more vegetables can prevent weight gain or even lead to loss, research has shown.

The Mediterranean diet prohibits the consumption of processed foods, refined sugars, refined grains, and trans fats. Additionally, the diet limits the intake of red meat and high-fat dairy products. In addition, the consumption of alcohol is restricted, with the exception of red wine, which you can have in moderation.

And as plant-based protein sources that are high in good and unsaturated fats, peanuts and peanut butter are a natural fit within Mediterranean and Flexitarian ways of eating. Unfamiliar with the Mediterranean and Flexitarian diets?

Those nine categories—vegetables, fruit and nuts, legumes, dairy, oils, cereals and grains, meats, fish, and alcohol— made up the 9-point Mediterranean diet score on which the research is based.