7 Day Mediterranean Diet Meal Plan-Healthy, Delicious, & Gluten-Free (2024)

FAQs

What is the fastest way to lose weight on the Mediterranean diet? ›

For patients with celiac disease, the Med Diet can help provide important nutrients that a typical gluten-free diet may lack—without the significant risk of undesired weight gain that can lead to overweight or obesity. And the diet can easily be made gluten-free.

Eat 2 or more servings of vegetables every day, with at least one serving fresh in a salad. Eat at least 2-3 daily servings of fresh fruit (“including natural juices”) Eat at least 3 servings per week of “legumes” Eat at least 3 servings of fish or seafood, including at least one serving of fatty fish.

This seven-day Mediterranean diet plan helps you practice those habits with help from good-for-you foods and delicious Mediterranean diet-inspired ideas for breakfast, lunch, dinner and snacks for a full week of healthy eating. At 1,200 calories you're on track to lose a healthy 1 to 2 pounds per week.

Choose Lean Proteins: Focus on fish and poultry over red meat. Include beans, nuts, and other plant-based proteins. Moderate Wine Intake: If you consume alcohol, switch to wine and drink in moderation. Stay Active: As the study suggests, coupling the diet with regular physical activity yields better results.

Common Mediterranean Breakfast Foods

Yogurt: We love Greek yogurt which is higher in protein, and lower in sugar. Eggs: A great source of protein and healthy fats. Oats: A healthy whole grain used in oatmeal and baked goods. Fruit: All types of fruit are encouraged on the Mediterranean diet.

Whereas the Mediterranean diet is an example of an anti-inflammatory diet, the Standard [North] American Diet (or SAD diet), which contains large amounts of calorically-dense processed foods, saturated fat, and added sugar, is pro-inflammatory and associated with increased risk of cardiovascular disease and death [3-6] ...

Start slowly and add more anti-inflammatory foods every week. Include a variety of beans, legumes, and soy products such as organic edamame and tofu. Snack on macadamia nuts, walnuts, pistachio nuts, pumpkin seeds, chia seeds, and flaxseeds. Increase seafood and fatty fish such as salmon, halibut, and sardines.

Atop exercise stand the core foods: whole grains, fruits, vegetables, beans, herbs, spices, nuts, and olive oil. The groups recommend eating fish and seafood twice a week and moderate amounts of dairy, eggs, and poultry. Red meat and sweets are consumed just sometimes.

What happens to your body when you start the Mediterranean diet? ›

Research supports the use of the Mediterranean diet as a healthy eating pattern for the prevention of cardiovascular diseases, increasing lifespan, and healthy aging. When used in conjunction with caloric restriction, the diet may also support healthy weight loss.

Based on their high cholesterol content, the Mediterranean Diet Foundation recommends to consume up to 4 eggs per week, as a healthy alternative to fish or meat [7], and the same amount (2–4 eggs per week) was indicated in the latest Italian dietary guidelines [8].

Your individual water needs are based on your body size, age, activity level, and where you live. However, most men need around three liters of water per day while most women need somewhere around two liters per day.

The study found that the Mediterranean diet was more flexible and less restrictive in delivering desired weight loss results. In addition, one of the studies in the review found that participants lost an average of 8.7% of body weight on the Mediterranean diet after 12 months.

Reason #1: You Are Eating Too Many Carbs

The Mediterranean diet encourages the consumption of healthy, whole-grain carbs as part of a well-balanced diet. However, it is easy to overdo it, which will pack on the pounds very quickly!