What is it?
The Mediterranean diet is characterized by an emphasis on plant-based foods, such as fruits, vegetables, whole grains, legumes, and nuts, as well as olive oil as the primary source of fat. The Mediterranean diet also includes moderate amounts of fish, poultry, and dairy products, and only small amounts of red meat.
The green Mediterranean diet is a variation of the traditional Mediterranean diet that emphasizes the consumption of plant-based foods, such as fruits, vegetables, whole grains, legumes, and nuts, and limits the consumption of animal-based foods, such as meat, dairy, and eggs.
History
Mediterranean diet is a dietary pattern that is based on the traditional foods consumed by people in the Mediterranean region, particularly in Greece and Italy, in the mid-20th century.
The concept of the Mediterranean diet was first introduced in the 1950s by the American scientist Ancel Keys, who observed that people in the Mediterranean region had a low incidence of cardiovascular disease and other chronic illnesses. He attributed this to their dietary habits, which were high in monounsaturated fatty acids, fiber, and antioxidants and low in saturated fat.
Since then, numerous studies have confirmed the health benefits of the Mediterranean diet, including reducing the risk of heart disease, stroke, and some types of cancer, as well as improving cognitive function and overall longevity.
As a result, the Mediterranean diet has gained widespread recognition and has been recommended by various health organizations, including the World Health Organization and the American Heart Association.
Health benefits
The Mediterranean diet is often considered to be a healthy eating pattern because it is rich in nutrients and has been linked to a variety of health benefits, including:
- Lower risk of heart disease: Studies have shown that following a Mediterranean diet can lead to a reduction in heart disease risk factors, such as high blood pressure and high cholesterol.
- Weight management: The Mediterranean diet is high in fruits, vegetables, whole grains, and healthy fats, which can help with weight management and weight loss.
- Reduced risk of cancer: Some studies have found that following a Mediterranean diet may be associated with a reduced risk of certain types of cancer, such as breast and colon cancer.
- Improved brain health: The Mediterranean diet is rich in antioxidants and anti-inflammatory compounds, which may help to protect the brain from age-related decline and reduce the risk of Alzheimer’s disease.
- Longevity: The Mediterranean diet is associated with a lower risk of death from all causes, and may promote a longer and healthier lifespan.
- Better management of diabetes: The Mediterranean diet can also be beneficial for people with diabetes, helping to improve blood sugar control, lipid levels and blood pressure management.
Mediterranean diet plan
Foods to have
Here is a list of some foods that are allowed on the Mediterranean diet:
- Fruits: All types of fresh, frozen, or canned fruits are allowed, with a focus on whole fruits rather than fruit juices.
- Vegetables: All types of fresh, frozen, or canned vegetables are allowed, with a focus on a variety of colors and types.
- Whole grains: Whole grains such as whole-wheat bread, quinoa, farro, and bulgur are allowed.
- Legumes: Legumes such as beans, lentils, and chickpeas are allowed.
- Nuts and seeds: Nuts and seeds such as almonds, walnuts, pumpkin seeds, and sunflower seeds are allowed.
- Olive oil: Olive oil is the primary source of fat in the Mediterranean diet and is used for cooking and as a dressing for salads and other dishes.
- Fish and seafood: Fish and seafood such as salmon, tuna, sardines, and shellfish are allowed, with a focus on fatty fish that are rich in omega-3 fatty acids.
- Poultry: Poultry such as chicken and turkey is allowed, with a focus on skinless cuts.
- Dairy products: Dairy products such as yogurt, cheese, and milk are allowed, with a focus on low-fat or fat-free options.
- Red meat: Red meat is allowed, but it should be consumed in small amounts and as an occasional treat rather than a regular part of the diet.
- Herbs and spices: A wide variety of herbs and spices such as basil, oregano, garlic, and rosemary are allowed and are used to add flavor to dishes.
To follow the Mediterranean diet, it’s important to focus on whole, unprocessed foods and to limit your intake of processed and refined foods. It’s also important to incorporate physical activity into your daily routine and to enjoy your meals with family and friends.
Foods to avoid
Foods to avoid on the Mediterranean diet include:
- Processed foods: Avoid foods that are high in added sugars, saturated and trans fats, and preservatives. This includes processed snacks, fast foods, and frozen meals.
- Refined grains: Avoid white bread, pasta, and other refined grains, which are low in fiber and nutrients. Instead, opt for whole wheat, quinoa, and other whole grains.
- High-fat meats: Avoid red meats, processed meats, and meat products that are high in saturated fats, such as sausages, bacon, and deli meats. Instead, opt for lean proteins such as fish, chicken, and legumes.
- Dairy products: Avoid high-fat dairy products like whole milk, cream, and cheese. Instead, opt for low-fat or non-fat dairy products, or plant-based alternatives like soy or almond milk.
- Sweets and desserts: Avoid desserts and sweets that are high in added sugars, such as cakes, cookies, and candy. Instead, opt for fresh fruits, nuts, and dark chocolate as occasional treats.
- Fried foods: Avoid deep-fried foods, which are high in calories and unhealthy fats. Instead, opt for baking, grilling, or sautéing.
Example 7-day diet plans
General Mediterranean diet plan
Here is an example 7 day dietary plan that follows the principles of the Mediterranean diet:
Day 1:
- Breakfast: Whole-grain toast with mashed avocado and a poached egg
- Lunch: Grilled chicken breast with roasted vegetables and a side salad
- Dinner: Baked salmon with quinoa and steamed broccoli
Day 2:
- Breakfast: Greek yogurt with mixed berries and a handful of nuts
- Lunch: Whole-grain pita with hummus and a side of mixed vegetables
- Dinner: Spaghetti with tomato sauce, sautéed mushrooms, and steamed spinach
Day 3:
- Breakfast: Omelette with tomatoes, onions, and feta cheese
- Lunch: Tuna salad with mixed greens and whole-grain crackers
- Dinner: Grilled vegetable skewers with brown rice and a side salad
Day 4:
- Breakfast: Whole-grain waffles with fresh fruit and a drizzle of honey
- Lunch: Grilled chicken Caesar salad with whole-grain croutons
- Dinner: Slow cooker lentil soup with a side of whole-grain bread
Day 5:
- Breakfast: Smoothie made with yogurt, mixed berries, and a scoop of protein powder
- Lunch: Whole-grain pasta with roasted vegetables and a side of mixed greens
- Dinner: Grilled shrimp with quinoa and steamed asparagus
Day 6:
- Breakfast: Whole-grain toast with almond butter and sliced banana
- Lunch: Black bean and corn salad with mixed greens and a side of avocado
- Dinner: Baked chicken with roasted sweet potatoes and steamed broccoli
Day 7:
- Breakfast: Whole-grain pancakes with fresh fruit and a drizzle of maple syrup
- Lunch: Grilled tofu with brown rice and steamed vegetables
- Dinner: Grilled salmon with roasted vegetables and a side salad
Low-carb Mediterranean diet plan
Here is a 7-day dietary plan that follows a Mediterranean diet, but focuses on low-carbohydrate foods:
Day 1:
- Breakfast: Avocado toast with eggs
- Lunch: Grilled chicken salad with mixed greens, cherry tomatoes, and olives
- Dinner: Baked salmon with roasted vegetables
Day 2:
- Breakfast: Greek yogurt with berries and nuts
- Lunch: Grilled shrimp with mixed greens and cherry tomatoes
- Dinner: Slow cooker chicken and vegetable stew with quinoa
Day 3:
- Breakfast: Omelette with mushrooms, onions, and bell peppers
- Lunch: Tuna salad with mixed greens, cherry tomatoes, and olives
- Dinner: Grilled steak with roasted asparagus and sweet potatoes
Day 4:
- Breakfast: Smoothie with almond milk, spinach, and berries
- Lunch: Grilled chicken and vegetable skewers with mixed greens
- Dinner: Slow cooker lamb and vegetable stew with quinoa
Day 5:
- Breakfast: Avocado toast with eggs
- Lunch: Grilled shrimp with mixed greens and cherry tomatoes
- Dinner: Baked salmon with roasted vegetables
Day 6:
- Breakfast: Greek yogurt with nuts and berries
- Lunch: Grilled chicken salad with mixed greens, cherry tomatoes, and olives
- Dinner: Slow cooker chicken and vegetable stew with quinoa
Day 7:
- Breakfast: Omelette with spinach and tomatoes
- Lunch: Tuna salad with mixed greens, cherry tomatoes, and olives
- Dinner: Grilled steak with roasted asparagus and sweet potatoes
Keto Mediterranean diet plan
Here is a 7-day dietary plan that follows a Mediterranean diet, but focuses on mostly keto friendly foods:
Day 1:
- Breakfast: Avocado and eggs, cooked in olive oil
- Lunch: Grilled salmon with a side of roasted vegetables
- Dinner: Chicken souvlaki with a Greek salad (made with olive oil-based dressing)
Day 2:
- Breakfast: Cream cheese and smoked salmon on a keto bagel
- Lunch: Tuna salad with olives and extra virgin olive oil
- Dinner: Grilled lamb chops with a side of cauliflower rice
Day 3:
- Breakfast: Greek yogurt with berries and nuts
- Lunch: Shrimp with zucchini noodles and tomato sauce
- Dinner: Beef kebabs with a side of eggplant, grilled in olive oil
Day 4:
- Breakfast: Scrambled eggs with spinach and feta cheese
- Lunch: Grilled chicken with a side of roasted asparagus
- Dinner: Pork chops with a side of ratatouille
Day 5:
- Breakfast: Almond milk latte with MCT oil
- Lunch: Grilled octopus with a side of mixed greens
- Dinner: Baked salmon with a side of roasted root vegetables
Day 6:
- Breakfast: Keto smoothie with coconut milk, berries, and protein powder
- Lunch: Grilled swordfish with a side of cauliflower mash
- Dinner: Beef stew with root vegetables and olives
Day 7:
- Breakfast: Greek omelette with tomato, feta, and spinach
- Lunch: Grilled shrimp with a side of mixed greens
- Dinner: Lamb chops with a side of roasted Brussels sprouts
Vegetarian Mediterranean diet plan
Here is a 7-day dietary plan that follows a Mediterranean diet and is vegetarian friendly:
Day 1:
- Breakfast: Toast with avocado, cherry tomatoes, and feta cheese
- Lunch: Grilled portobello mushrooms with a side of roasted vegetables
- Dinner: Lentil soup with a side salad of mixed greens and olive oil-based dressing
Day 2:
- Breakfast: Greek yogurt with berries and almonds
- Lunch: Chickpea salad with cucumber, tomato, and extra virgin olive oil
- Dinner: Eggplant parmesan with a side of spaghetti squash
Day 3:
- Breakfast: Veggie omelette with spinach, tomato, and feta cheese
- Lunch: Grilled tofu with a side of quinoa and roasted vegetables
- Dinner: Stuffed bell peppers with rice and vegetables
Day 4:
- Breakfast: Smoothie with almond milk, berries, and protein powder
- Lunch: Grilled artichokes with a side of mixed greens
- Dinner: Ratatouille with a side of whole wheat bread
Day 5:
- Breakfast: Avocado toast with cherry tomatoes and lemon
- Lunch: Grilled tempeh with a side of roasted sweet potatoes
- Dinner: Veggie stir fry with tofu and mixed vegetables
Day 6:
- Breakfast: Almond milk latte with MCT oil
- Lunch: Chickpea and vegetable curry with a side of rice
- Dinner: Grilled portobello burgers with a side of sweet potato fries
Day 7:
- Breakfast: Chia seed pudding with almond milk and berries
- Lunch: Grilled vegetable and hummus wrap
- Dinner: Lentil and vegetable stew with a side of whole wheat bread
See also
- The Glycemic Index Diet: an overview
The Glycemic Index diet focuses on foods that are lower in glycemic index and load, which can help with diabetes and weight loss. - Low FODMAP Diet: an overview
The low FODMAP diet aims to reduce certain types of carbs that can cause bloating and gas. It can sometimes help reduce symptoms of IBS. - Paleo diet: an overview
The paleo diet replicates our ancestors diet with wild game, fish, fruits, vegetables, and nuts, while avoiding dairy, grains, and legumes. - Anti-inflammatory diet: an overview
The anti-inflammatory diet focuses on eating foods that have anti-inflammatory properties, and avoiding pro-inflammatory foods. - Gastric Balloon Diet Plan
Once you have a gastric balloon, properly transitioning from liquids on day 1 to 3, to solids by day 14, is key to success on your balloon.