The Mediterranean diet is both nutrient-dense and delicious. The meal plan consists of nutritious and flavourful plant-based foods like vegetables, fruits, whole grains, seeds and nuts, and fats that protect heart health. This list of health benefits derived from this healthy diet includes enhanced brain health, heart health, controlled blood sugar levels, weight loss, etc.
The foods that form a part of the Mediterranean diet were native to people living in countries around the Mediterranean sea, including Greece, Spain, Italy, and France.
Though there is no rigid formula to be followed in a Mediterranean Diet, there are, however, some guidelines for the principles of the diet to be included in the meal plan.
Guidelines for Mediterranean Diet Plan
The guidelines you must follow for Mediterranean diet are:
- The meal plan should contain beans, vegetables, and whole grains.
- Fish should be included at least twice a week.
- Substitute olive oil for butter in meal preparations.
- If you are in the habit of having a dessert, then fresh fruits should be included.
What foods exactly form a part of the Mediterranean diet is debatable owing to the diversity of food choices in different countries. The study conducted on the Mediterranean diet found foods low in meat and animal products and rich in plant-based foods. The Mediterranean lifestyle emphasizes regular physical activity and the reduction of stress.
There is no ban on dried, frozen, or canned vegetables and fruits but you should ensure that there is no added sodium or sugar.
Foods Considered Ideal for the Mediterranean Diet Plan
Here’s a list of food items that should be a part of this diet plan:
- Fruits like bananas, apples, pears, strawberries, oranges, grapes, dates, peaches, figs, and melons
- Vegetables include broccoli, tomatoes, onions, spinach, cauliflower, kale, brussels sprouts, cucumber, carrots, sweet potatoes, turnips, and potatoes.
- Nuts, nut butter, and seeds recommended are walnuts, almonds, hazelnuts, sunflower seeds, cashews, macadamia nuts, peanut butter, and almond butter.
- Whole grains comprise brown rice, barley, rye, oats, buckwheat, corn, pasta, and whole wheat bread.
- Legumes include lentils, pulses, peas, beans, chickpeas, and peanuts.
- Seafood and fish constitute sardines, tuna, trout, shrimp, mackerel, crab, oysters, salmon, mussels, and crab.
- Healthy fats to be used for meal preparations include olives, extra virgin olive oil, avocado oil, and avocado.
- The spices recommended are rosemary, nutmeg, cinnamon, mint, basil, garlic, sage, and pepper.
- Poultry includes turkey, chicken, and duck
- Chicken eggs, duck eggs, and quail
- Dairy products being cheese, yoghurt, and milk
Foods to be Avoided in Mediterranean Diet
The following processed foods and ingredients should be avoided or taken in moderation if you intend to follow the Mediterranean diet plan:
- Soda, ice cream, syrup, table sugar, baked foods and candies as they contain added sugar
- White bread, chips, crackers, pasta, and tortillas made of refined grains
- Some processed foods, like fried foods, margarine, etc. as they contain trans fats, which are considered unhealthy
- Refined oils like canola oil, soybean oil, grapeseed oil, and cottonseed oil
- Processed hot dogs, sausages, deli meats, and beef jerky
- Microwave popcorn, convenience meals, fast foods, and granola bars, as they are highly processed
Healthy Snacks in Mediterranean Diet Plan
For hunger pangs in between meals, the snacks given below can be consumed as per the Mediterranean Diet Plan.
- A piece of fruit
- Carrots with hummus
- Grapes
- A bunch of nuts
- A combination of berries
- Boiled eggs with salt and pepper
- Slices of apple with almond butter
- Fresh Fruit with cottage cheese
- Chia Pudding
- Greek Yoghurt
- Sliced bell peppers with guacamole
Health Benefits of the Mediterranean Diet
Following a Mediterranean diet paves the way for a healthy life. This healthy diet plan provides the following benefits:
1. May Promote Brain Health
According to studies, following the Mediterranean Diet may enhance brain health and also reduce the risk of age-related cognitive decline. It was also found that consistent adherence to this healthy diet minimises the risk of developing Alzheimer’s disease, cognitive impairment, and dementia. It also enhances memory, focus, and cognitive function in older adults who are otherwise healthy.
2. May Support Heart Health
There has been extensive research on the potential of the Mediterranean diet in supporting heart health. These studies have suggested the reduced risk of stroke and heart disease is linked to the Mediterranean diet.
A comparative study made with a low-fat diet showed that the Mediterranean diet was more effective in slowing down the plaque buildup in the arteries, which is supposed to be one of the major risks of developing heart disease.
Some other studies have indicated that the Mediterranean diet, by effectively reducing both systolic as well as diastolic blood pressure levels, enhances heart health.
3. May Help Regulate Blood Sugar Levels
The Mediterranean diet recommends eating a diet rich in fruits, vegetables, whole grains, seeds, and nuts that are nutrient-dense, along with healthy fats that promote heart health. Studies have indicated that this healthy diet also enables a reduction in fasting blood sugar levels and improves haemoglobin A1C levels.
Seven-day Mediterranean Meal Plan
The seven-day Mediterranean diet plan combines nutrient-dense foods totalling up to 1500 calories and also provides different breakfast, lunch, dinner, and snack ideas for the entire week.
Day 1
Breakfast: (365 calories)
- Muesli and Raspberry- 1 serving
- Hard-boiled Egg-1
Morning Snack( 92 calories)
- Plum-1
- Unsalted almonds-8
Lunch (337 calories)
- Brussels sprouts with crispy chickpeas-1 serving
Afternoon Snack (102 calories)
- Medium Sized carrots-2
- Hummus-2 Tbsp
Dinner (593 calories)
- Basic green salad with vinaigrette-1 serving
- Linguine with creamy mushroom sauce-1 serving
Nutrition: Carbs: 171 grams, Protein: 56 grams, Fibre: 43 grams, Fat: 70 grams, Sodium: 1310 mg
Day 2
Breakfast (324 calories)
- Rainbow Frittata-1 serving
- Medium-sized banana-1
Morning Snack (123 calories)
- Medium-sized orange-1
- Unsalted almonds-8
Lunch (374 calories)
- Green Salad with Pita Bread and Hummus-1 serving
Afternoon Snack (126 calories)
- Raspberries-1 cup
- Chia seeds-1 tbsp
- Whole milk Greek Yoghurt-½ cup
Dinner
- Green Bean Pilaf with Dijon Salmon-1 serving
Nutrition: Carbs: 151 grams, Protein: 79 grams, Fibre: 37 grams, Fat: 71 grams, Sodium: 1640 mg
Day 3
Breakfast (368 calories)
- Pecan Overnight Oats and Creamy Blueberry-1 serving
- Hard-boiled egg-1
Morning Snack (176 calories)
- Medium-sized orange-1
- Cheddar cheese- 28 grams
Lunch (337 calories)
- Brussels sprouts salad with crispy chickpeas-1 serving
Afternoon snack (122 calories)
- Plums-2
- Unsalted almonds-8
Dinner (477 calories)
- Mediterranean chickpea quinoa bowl-1 serving
Nutrition: Carbs: 163 grams, Protein: 51 grams, Fibre: 33 grams, Fat: 74 grams, Sodium: 1417 mg
Day 4
Breakfast: (357 calories)
- Ricotta Toast and Fig-1 serving
- Medium-sized banana-1
Morning Snack (122 calories)
- Plums-2
- Unsalted almonds-8
Lunch ( 431 calories)
- Brussels sprouts salad with crispy chickpeas-1 serving
- Medium-sized apple-1
Afternoon Snack
- Raspberries-1 cup
- Whole milk Greek yoghurt-¼ cup
- Chia seeds-1 tbsp
Dinner (429 calories)
- Cod in tomato cream sauce-1 serving
- Basic quinoa-1 cup
Nutrition: Carbs: 197 grams, Protein: 65 grams, Fibre: 45 grams, Fat: 56 grams, Sodium: 1134 mg
Day 5
Breakfast (368 calories)
- Pecan Overnight Oats and Creamy Blueberry-1 serving
- Hard-boiled egg-1
Morning Snack (62 calories)
- Medium-sized orange-1
Lunch (342 calories)
- Chicken & White Bean Soup-11/2 cups
- Medium-sized apple-1
Afternoon Snack (129 calories)
- Medium-sized carrots-2
- Hummus-3 tbsp
Dinner (491 calories)
- Egg in tomato sauce with chickpeas and spinach-1 serving
- Whole wheat pita large-1
Nutrition: Carbs: 188 grams, Protein: 78 grams, Fibre: 35 grams, Fat: 44 grams, Sodium: 1702 mg
Day 6
Breakfast: (365 calories)
- Muesli and Raspberry- 1 serving
- Hard-boiled Egg-1
Morning Snacks ( 31 calories)
- Plum-1
Lunch (431 calories)
- Brussels sprouts salad with crispy chickpeas-1 serving
- Medium-sized apple-1
Afternoon Snack (176 calories)
- Cheddar Cheese-28 grams
- Medium-sized orange-1
Dinner (491 calories)
- Chicken and white bean soup: 2 cups (large)
- Baguette-thick slice-1 inch
Nutrition: Carbs: 180 grams, Protein: 96 grams, Fibre: 42 grams, Fat: 51 grams, Sodium: 1330 mg
Day 7
Breakfast( 357 calories)
- Fig & Ricotta Toast-1 serving
- Medium-sized banana-1
Morning Snack (145 calories)
- Raspberries-½ cup
- Whole milk Greek yoghurt-¼ cup
- Chia seeds-1 tbsp
Lunch( 374 calories)
- Green salad with pita bread and hummus-1 serving
Afternoon Snack( 102 calories)
- Medium-sized carrots-2
- Hummus-2 tbsp
Dinner (397 calories)
- Slow-cooker Mediterranean Chicken and Orzo-1 serving
- 1-inch thick slice of baguette
Beverage: (125 calories)
- Red wine-5 fluid ounces
Nutrition: Carbs: 201 grams, Protein 72 grams, Fibre: 39 grams, Fat: 39 grams, Sodium: 1935 mg
Conclusion
There is no unique Mediterranean diet but there are principles that can be applied to a wide range of foods and lifestyles. If you are a fish eater but enjoy whole wheat pasta and olive oil, start creating delicious meal plans akin to the Mediterranean diet with foods you enjoy.
