Home Diet The Mediterranean Diet Meal Plan for Weight Loss: Menu, Recipes, and Food Lists

The Mediterranean Diet Meal Plan for Weight Loss: Menu, Recipes, and Food Lists

We live in a world dominated by the need to look the best and to feel the best. Both women and men seek perfection. They want to live their lives to the fullest and enjoy everything it has to offer; but, sometimes you feel down and end up secluding yourself in a small circle, away from everything you enjoy. Most of the time, you hate your extra pounds and you feel ashamed and unhealthy!

This doesn’t have to be you! There are many different diets that can help you lose weight, easily and conveniently. From the keto diet meal plan, to the low carb diet plan, you can pick the best option for you. It all depends on how you want to put your food together and what is the best fit for your body, lifestyle and preferences in food. You could go for a carb cycling sample diet or a fat burning diet.  Finally, you could pick a very healthy system that can help you lose your unwanted pounds: The Mediterranean Diet menu. This plan has many benefits, especially for people who want to keep their heart healthy. But what is this system and how can you fit it to your lifestyle?

What is the Mediterranean Diet?

This diet system brings together breakfasts, snacks, lunches and dinners prepared in a traditional Mediterranean style. There are many diet books for this system as it has been very famous for a while now.

This plan adds together the main elements needed for a very healthy day, and then you add the signature of any Mediterranean diet: wine and olive oil! What can be better than a rainbow diet where you are allowed to have wine? Forget about low carbs, forget about weight loss apps, you just need a handful of recipes to savor this new tasty enjoyable lifestyle while losing weight!

So, what does it include? It is very simple. You might want to go back to the food pyramid to understand a healthy diet. A healthy diet should have a lot of fruits and vegetables, fish and whole grains. You can have limited amounts of desserts and fatty meals; but, if you want to go healthy all the way, you can find healthy variations on desserts.

The benefits of the Mediterranean meal plan are many. These include the following:

  • Lowering the levels of bad cholesterol (LDL) that can accumulate in your arteries and block them.
  • Lowering the risk of deaths due to cardiovascular diseases.
  • Decreased risks for having Parkinson’s and Alzheimer’s diseases.
  • Lowering the risks of many chronic diseases.

The Mediterranean Diet Menu

When you decide to follow the Mediterranean diet, you have to respect its key components. It is very true that eating healthy is beneficial, and it can make you lose weight the right way. Here is what you need to know:

  • Go for plants. This system encourages individuals to eat plant-based food. These include fruits and vegetables as well as whole grains and legumes. Greek people take about nine servings of fruits and veggies that are high in antioxidants, on a daily basis.
  • Go for nuts! To follow the Mediterranean diet means that you need to add nuts to your meals or snacks. Nuts are high in fat, but the good kind of fat. So how much is enough? Do not eat your nuts candied, salted or caramelized. Keep them clean and raw.
  • No butter. This system wants you to replace your butter with healthy oils like olive oil and canola oil.
  • Go low on salt. It is always advisable to lower your salt intake to prevent water retention and keep your heart healthy. Salt can be found in table salt, as the granules you add to your meals; or within some food options like processed meats, canned vegetables, sauces and condiments. Instead of salt, you might want to start using herbs and spices. This idea can work great for a diet plan for high blood pressure.
  • Low on red meat. The system wants you to eat red meat just a couple of times a month! Instead, pick chicken and fish, and have them at least two times week.
  • Drink wine. But please keep it in moderation.
  • Work out and exercise on a regular basis.
  • Add olive oil, uncooked, to your salads and meals to enjoy the benefits of its monounsaturated fatty acids.

The Mediterranean Diet Food Lists

When it comes to the Mediterranean diet, there are endless options of meals. To facilitate this process, here is a two-day sample that you can imitate.

Day 1:

Breakfast: oatmeal with apples and 1 tablespoon of nuts. Prepare your oatmeal with skim milk. You can add a pinch of cinnamon.

Snack: ½ a fruit of your choice (apples, pears, oranges, mango)

Lunch: Greek salad with chickpeas. This salad will have greens, cucumbers, tomatoes, feta cheese (1 tablespoon), olives (5) and 1/4th a cup of chickpeas. Your dressing can be balsamic vinaigrette with olive oil.

Snack: some dried apricots.

Dinner: a grilled salmon fillet with a side of fennel couscous.

Snack: 1 medium fruit (fig, plum, etc.)

Day 2:

Breakfast: a cup of oatmeal topped with strawberries and almonds (5 pcs)

Snack: 2 fruits of your choice

Lunch: Greek salad topped with pine nuts and walnuts

Snack: 5 dried apricots and 5 walnuts

Dinner: Tomato and artichoke gnocchi

Some Mediterranean Diet Recipes

Now that you understand the basics of this healthy weight-loss regimen, you might want to add to your cookbook some of its recipes. Here are some:

  • Tomato Artichoke Gnocchi: This meal uses some gnocchi, onions, bell peppers, garlic, chickpeas, tomatoes, frozen artichokes, olives, red wine vinegar and bell pepper. A serving contains 427 calories with 11g of fat, 10g of fibers, and 71g of carbs.
  • Mediterranean Tuna Spinach Salad: The salad has light tuna (soaked in water), olives, feta cheese, parsley and baby spinach. The dressing is made with tahini and lemon juice. Tahini is a paste made of sesame seeds. It is one of the healthiest foods in the Mediterranean diet. This salad is easy to prepare and contains about 370 calories with 21g of fat and 6g of fibers.
  • Mediterranean Tuna Antipasto salad:  This meal is a great healthy dinner. It includes beans, water-packed tuna, bell pepper, cucumbers, onions, capers, mixed greens with a dressing of lemon juice and olive oil. A serving has about 340 calories, with 16g of fat and 8g of fibers.
  • Edamame and Chicken Greek Salad: This meal is one perfect healthy and light dinner. It contains boneless and skinless chicken, edamame, chopped greens, tomatoes, cucumbers, olives, red onions, ½ cup of feta cheese, and olive oil with vinegar for the dressing. The serving contains around 300 calories and has 22g of fat, 6g of fibers and 14g of carbs.

Keep in mind that if you follow a Mediterranean diet, most of the fat content in its meals comes from olive oil which has no saturated fats, but rather contains monounsaturated fatty acids.

Other Ways for losing weight

For many years, people have been following the Mediterranean diet for its weight loss results and health benefits. This colorful diet plan can surely seem fun and easy to follow and yields excellent results.

Other people might want to follow different types of weight loss regimens. Some enjoy the bulletproof coffee diet. This system consists of getting 40 to 60% of the meals from good fat sources. This includes coconut oil, olive oil, and avocado. Regarding the rest of the calories, they can be 20% proteins and 20% from vegetables. While some people find this kind of diet easy to follow, others might not feel comfortable embracing it for a while.

Other might opt for a supplement to help them lose that extra stubborn weight that has been bothering them for a while now. They can try the Forskolin diet plan.

Bottom line, whatever you end up adopting as your weight loss plan, make sure it makes you feel comfortable and at ease. If you are not adapting to this new system, it will be tough to keep following it until you get rid of all the excess fat. The main factors for a good weight loss program are perseverance, convenience, and dedication.