Unlike any other commercial diet, the Mediterranean diet does not offer a specific meal plan but you have the choice to create your own delicious, healthy and calorie-friendly meals from a plethora of natural foods. This openness of the Mediterranean diet gives the opportunity to many health organizations, commercial weight loss institutions, nutritionists and dietitians to create their own meal plans to serve the purpose of healthy eating and of course weight loss. Below you can find the basic guidelines for preparing your own Mediterranean diet meal plan and also a suggested 4 week weight loss meal plan based on Mediterranean diet foods and principles.
Mediterranean Diet Meal Plan Guidelines
The basic guidelines of the Mediterranean diet are the following:
- You main source of energy (calories) should come from fruits, vegetables, cereals and legumes.
- Use Olive oil for cooking, replacing all other types of oil. Avoid corn and sunflower oil (and in general oils that are rich in omega-6). Minimize the consumption of trans fats found in margarine and hence almost on all sweets and processed foods.
- Daily intake of small amounts of dairy products like cheese and yogurt.
- Give priority to fish (salmon, tuna, trout and mackerel) and poultry at least once or twice per week.
- Eat no more than 3-4 eggs per week.
- Minimize the consumption of sugars.
- Avoid the consumption of red meat (beef, pork, etc.) – a few times per month is ok.
- Perform exercise and physical activities on a daily basis.
- You can drink 1 or 2 glasses of wine with your meals.
Our Mediterranean diet meal plan for weight loss
Our Mediterranean diet meal plan for weight loss is based on foods of the Mediterranean food pyramid. It is a 4 week plan but you can follow it for as many weeks as you want. It is based on the principles of the Mediterranean diet and can also be used as a reference point to create your own diet plan. You can also read benefits of Mediterranean diet for weight loss and also have a look at our delicious mediterranean recipes.
General Guidelines
- Use salt in moderation.
- Use olive oil in cooking and in salads.
- Coffee and tea are not restricted (provided they are unsweetened).
- You can use lemon juice, vinegar and spices on your food in unlimited quantities.
- You can reverse lunch meals with dinner and vice versa
- Drink at least 8-12 glasses of water per day
- When the diet says “1 fruit” is equivalent to:
1 / 2 cup of: pineapple, blueberries, apricots (if canned then unsweetened) blueberries, strawberries, fruit juice.
2 medium size: apricots, prunes, dates, kiwis, tangerines.
1 medium size: pear, apple, orange, fig, peach.
1 / 2 banana, 1 slice watermelon, 1 slice of melon, 10 large cherries, 12 grapes berries, 2 tablespoons raisins.
Vegetables are allowed in unlimited quantities (Lettuce, cabbage, carrot, radish, cauliflower, broccoli, zucchini, greens, cucumber, peppers, spinach, mushrooms)
Week 1:
Breakfast
Day 1 – Day 7: 1 toast with cheese and turkey
Snack
1 fruit
Launch
Day 1: 1.5 cup spaghetti + 2 spoons of grated cheese + salad
Day 2: Omelet + salad + 1 slice bread
Day 3: Fish + salad + 1 slice bread
Day 4: 1.5 cup lentils 60g +60g cheese + salad
Day 5: 2 burgers + salad + 1 slice bread
Day 6: Steak + salad + 1 slice bread
Day 7: 1.5 cup green beans 60g +. 60g Cheese + 1 slice bread
Afternoon
Day 1 – Day 7: 1 fruit or (1 chocolate wafer 2 times per week only)
Dinner
Day 1: Salad + 30g cheese
Day 2: 1 sandwich (cheese – turkey)
Day 3: 1 sandwich (cheese – turkey)
Day 4: Salad + 1 boiled egg
Day 5: 1 burger + salad
Day 6: 1 yogurt (2% fat) + 1 fruit
Day 7: 1 cup green beans 30g +. Cheese
Week 2:
Breakfast
Day 1 to Day 7: 1 cup of light milk + 4 tablespoons of cereal
Snack
Day 1 to Day 7: 1 fruit
Lunch
Day 1: Chicken breast + salad + 1 slice of bread
Day 2: 1.5 cup of soup + 60g cheese + salad
Day 3: 5 fish sticks + salad + 1 slice bread
Day 4: 1.5 cup pasta sauce + 2 tablespoons of grated cheese + salad
Day 5: 1.5 cup peas + 60g cheese + salad
Day 6: Steak + salad + 1 slice bread
Day 7: 2 burgers + salad + 1 slice bread
Afternoon Snack
Day 1 to Day 7: 1 fruit or (1 chocolate wafer 2 times per week only)
Dinner
Day 1: 1 yogurt (2% fat) + 1 fruit
Day 2: Tuna (in water) + salad
Day 3: 1 sandwich (cheese – turkey)
Day 4: Salad + 1 boiled egg
Day 5: Salad + 30g cheese
Day 6: 1 yogurt (2% fat) + 1 fruit
Day 7: 1 burger + salad
Week 3
Breakfast
Day 1 to Day 7: 1 cup light milk + 1 bun
Snack
Day 1 to Day 7: 1 fruit
Lunch
Day 1: 1.5 cup spinach + 60g cheese
Day 2: Fish + salad + 1 slice bread
Day 3: 1.5 cup spinach + 60g cheese + salad
Day 4: 1 potato boiled + 60g cheese + salad
Day 5: Chicken + salad + 1 slice bread
Day 6: 2 burger + salad + 1 slice bread
Day 7: steak + salad + 1 slice bread
Afternoon
Day 1 to Day 7: (1 chocolate wafer 2 times per week only)
Dinner
Day 1: 1 cup spinach + 30g cheese
Day 2: 1 sandwich (cheese – turkey)
Day 3: Salad + 30g cheese
Day 4: Salad + 1 boiled egg
Day 5: 1 yogurt (2% fat) + 1 fruit
Day 6: 1 burger + salad
Day 7: 1 yogurt (2% fat) + 1 fruit
Week 4
Breakfast
Day 1 to Day 7: 1 cup of light milk + 1 bun
Snack
Day 1 to Day 7: 1 fruit
Lunch
Day 1: Fish + salad + 1 slice bread
Day 2: Fish + salad + 1 slice bread
Day 3: 2 burger + salad + 1 slice bread
Day 4: 2 burger + salad + 1 slice bread
Day 5: steak + salad + 1 slice bread
Day 6: Steak + salad + 1 slice bread
Day 7: 1.5 cup pasta + 2 tablespoons grated cheese + salad
Afternoon
Day 1 to Day 7: 1 fruit
Dinner
Day 1: 1 sandwich (cheese – turkey)
Day 2: 1 sandwich (cheese – turkey)
Day 3: 1 burger + salad
Day 4: 1 burger + salad
Day 5: 1 yogurt (2% fat) + 1 fruit
Day 6: 1 yogurt (2% fat) + 1 fruit
Day 7: Salad + 30g cheese
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