{"id":3202,"date":"2020-05-23T11:24:44","date_gmt":"2020-05-23T11:24:44","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=3202"},"modified":"2024-12-16T08:35:01","modified_gmt":"2024-12-16T08:35:01","slug":"mediterranean-diet-meal-plan","status":"publish","type":"post","link":"https:\/\/betterme.world\/articles\/mediterranean-diet-meal-plan\/","title":{"rendered":"Mediterranean Diet Meal Plan For A Smooth-Flowing Weight Loss Journey"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/betterme.world\/articles\/mediterranean-diet-meal-plan\/#Mediterranean_Diet_Meal_Plan\" >Mediterranean Diet Meal Plan<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/betterme.world\/articles\/mediterranean-diet-meal-plan\/#What_Is_Mediterranean_Diet_Meal_Plan\" >What Is Mediterranean Diet Meal Plan?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/betterme.world\/articles\/mediterranean-diet-meal-plan\/#How_It_Works\" >How It Works<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/betterme.world\/articles\/mediterranean-diet-meal-plan\/#How_To_Follow_The_Mediterranean_Diet_Meal_Plan\" >How To Follow The Mediterranean Diet Meal Plan<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/betterme.world\/articles\/mediterranean-diet-meal-plan\/#Foods_To_Eat\" >Foods To Eat<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/betterme.world\/articles\/mediterranean-diet-meal-plan\/#Food_To_Avoid\" >Food To Avoid<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/betterme.world\/articles\/mediterranean-diet-meal-plan\/#Mediterranean_Diet_7-Day_Meal_Plan\" >Mediterranean Diet 7-Day Meal Plan<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/betterme.world\/articles\/mediterranean-diet-meal-plan\/#Day_1\" >Day 1<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/betterme.world\/articles\/mediterranean-diet-meal-plan\/#Day_2\" >Day 2<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/betterme.world\/articles\/mediterranean-diet-meal-plan\/#Day_3\" >Day 3<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/betterme.world\/articles\/mediterranean-diet-meal-plan\/#Day_4\" >Day 4<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/betterme.world\/articles\/mediterranean-diet-meal-plan\/#Day_5\" >Day 5<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/betterme.world\/articles\/mediterranean-diet-meal-plan\/#Day_6\" >Day 6<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/betterme.world\/articles\/mediterranean-diet-meal-plan\/#Day_7\" >Day 7<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/betterme.world\/articles\/mediterranean-diet-meal-plan\/#Pros_And_Cons_Of_The_Mediterranean_Diet_Meal_Plan\" >Pros And Cons Of The Mediterranean Diet Meal Plan<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/betterme.world\/articles\/mediterranean-diet-meal-plan\/#Pros\" >Pros<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/betterme.world\/articles\/mediterranean-diet-meal-plan\/#Weight_Loss\" >Weight Loss<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/betterme.world\/articles\/mediterranean-diet-meal-plan\/#Reduces_The_Chances_Of_Cardiovascular_Disease\" >Reduces The Chances Of Cardiovascular Disease<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/betterme.world\/articles\/mediterranean-diet-meal-plan\/#Healthy_Fats\" >Healthy Fats<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/betterme.world\/articles\/mediterranean-diet-meal-plan\/#Con\" >Con<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/betterme.world\/articles\/mediterranean-diet-meal-plan\/#Conclusion\" >Conclusion<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/betterme.world\/articles\/mediterranean-diet-meal-plan\/#Get_your_personalized\" >Get your personalized<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-23\" href=\"https:\/\/betterme.world\/articles\/mediterranean-diet-meal-plan\/#DISCLAIMER\" >DISCLAIMER:<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-24\" href=\"https:\/\/betterme.world\/articles\/mediterranean-diet-meal-plan\/#SOURCES\" >SOURCES:<\/a><\/li><\/ul><\/li><\/ul><\/li><\/ul><\/nav><\/div>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Mediterranean_Diet_Meal_Plan\"><\/span><b>Mediterranean Diet Meal Plan<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">It will be a misconception to assume that the single function of a <a href=\"https:\/\/betterme.world\/articles\/mediterranean-diet\/\" rel=\"noopener noreferrer\">Mediterranean diet<\/a> meal plan is <a href=\"https:\/\/betterme.world\/articles\/velocity-diet\/\" rel=\"noopener noreferrer\">weight loss<\/a>. This dietary approach blends the basics of healthful eating that are unique to people around the Mediterranean countries. Interestingly, the World Health Organization identifies the Mediterranean diet as a healthy and sustainable dietary pattern (<\/span><a href=\"https:\/\/www.mayoclinic.org\/healthy-lifestyle\/nutrition-and-healthy-eating\/in-depth\/mediterranean-diet\/art-20047801\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">). Also, the Dietary Guidelines for Americans authenticate its ability to promote wellness and also inhibit chronic diseases.<\/span><span style=\"font-weight: 400;\">The Mediterranean diet underpins the importance of a plant-based way of eating and places a priority on foods that include healthy fats like omega-3 fatty acids from fish, monounsaturated fats like olive oil, and vegetables. Considering the benefits of the diet, many dietitians and health organisations have eventually adopted it.<\/span><\/p>\n<a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Mediterranean_Diet_Meal_Plan\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_Mediterranean_Diet_Meal_Plan\"><\/span>What Is Mediterranean Diet Meal Plan?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Elena Paravantes-Hargitt, a registered dietitian and nutritionist, describes <a href=\"https:\/\/betterme.world\/articles\/gluten-free-mediterranean-diet\/\" rel=\"noopener noreferrer\">Mediterranean food<\/a> as &#8220;essentially a peasant diet&#8221; (<\/span><a href=\"https:\/\/www.everydayhealth.com\/mediterranean-diet\/complete-mediterranean-diet-food-list-day-meal-plan\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">). In essence, those who practice this meal plan feed on what they grow in their gardens alongside olive oil and some dairies. This is typically the traditional cuisine of people from the Mediterranean Sea.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Mediterranean_Diet_Meal_Plan\"><img decoding=\"async\" class=\"aligncenter wp-image-33039 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/13-1024x576.png\" alt=\"mediterranean diet meal plan\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/13.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/13-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/13.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/13.png 1152w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_It_Works\"><\/span><b>How It Works<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Before the Mediterranean diet became this knockout eating guide for those who want to rev up their metabolism and go down a size or two, it was simply an everyday menu that people from that region stuck to without paying it any mind. However, if we get down to the bare bones of it, the Blue Zones located in the Mediterranean cities launched this eating approach into the masses. According to abundant research, the people there enjoyed a long life, bursting vigour and unfailing health.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">As published in the National Center for Biotechnology Information journal, people there lived consistently for more than 100 years (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6125071\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">). Throughout the world, they reportedly have the lowest rates of cancer and heart disease.<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/mediterranean-diet-vs-paleo\/\">Mediterranean Diet vs Paleo: Which Eating Pattern Should You Follow and Why?<\/a><\/span><\/i><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Mediterranean_Diet_Meal_Plan\"><img decoding=\"async\" class=\"aligncenter wp-image-33037 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/2-7-1024x576.png\" alt=\"mediterranean diet meal plan\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/2-7.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/2-7-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/2-7.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/2-7.png 1152w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_To_Follow_The_Mediterranean_Diet_Meal_Plan\"><\/span><b>How To Follow The Mediterranean Diet Meal Plan<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Mediterranean diet meal plan is easy to follow once you have a working understanding of the kinds of food that you should consume and those you should avoid altogether.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Foods_To_Eat\"><\/span><b>Foods To Eat<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The basis of the Mediterranean diet is fruits, vegetables, beans, herbs, whole grains, and nuts. This means that everything you take should centre around plants. That is not to say that you cannot consume eggs, poultry and dairy, as long as you do it in moderation. The significant kinds of food that compose Mediterranean diet include:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Consuming fruits, vegetables, healthy fats and whole grains every day (<\/span><a href=\"https:\/\/www.mayoclinic.org\/healthy-lifestyle\/nutrition-and-healthy-eating\/in-depth\/mediterranean-diet\/art-20047801\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Adding beans, poultry, fish and <a href=\"https:\/\/betterme.world\/articles\/benefits-and-disadvantages-of-the-cucumber-egg-diet\/\" rel=\"noopener noreferrer\">eggs<\/a> to your menu on a weekly basis.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Eating dairy products in moderation.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Cutting back on red meat.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">By implication, when you are scribbling down foods you need to stock up on, you should always prioritise the things mentioned above more than any other items you may want to get.<\/span><\/p>\n<p><strong>Whether you\u2019re looking to simply pep up your fitness routine, jazz up your diet with mouth-watering low-calorie recipes or want to get your act together and significantly drop that number on your scale \u2013 BetterMe app has got you covered! <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Mediterranean_Diet_Meal_Plan\">Improve your body<\/a> and revamp your life with us!<\/strong><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Mediterranean_Diet_Meal_Plan\"><img decoding=\"async\" class=\"aligncenter wp-image-33036 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/3-7-1024x576.png\" alt=\"mediterranean diet meal plan\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/3-7.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/3-7-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/3-7.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/3-7.png 1152w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Food_To_Avoid\"><\/span><b>Food To Avoid<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">To get the best out of your diet, a list of foods that you must stay away from include the following (<\/span><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/324221#summary\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Pizza dough that has white flour and refined grains like white bread and white pasta.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Foods that have added sugars like candies, sodas, and pastries.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Processed meats like hot dogs and deli meats.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Refined oils, including soybean oil and canola oil.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Any food that is packaged or processed.<\/span><\/li>\n<\/ul>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Mediterranean_Diet_7-Day_Meal_Plan\"><\/span><b>Mediterranean Diet 7-Day Meal Plan<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">A typical <a href=\"https:\/\/betterme.world\/articles\/betterme-individual-meal-plan\/\" rel=\"noopener noreferrer\">meal plan<\/a> (menu) for the Mediterranean diet can look like the one shared below (<\/span><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/324221#summary\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">). For Mediterranean diet 30 day meal plan, you can choose to alternate the meals for each day or develop a system based on the categories of foods you are given the green light to eat.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Mediterranean_Diet_Meal_Plan\"><img decoding=\"async\" class=\"aligncenter wp-image-33035 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/4-6-1024x576.png\" alt=\"mediterranean diet meal plan\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/4-6.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/4-6-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/4-6.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/4-6.png 1152w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Day_1\"><\/span><b>Day 1<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><em><strong>Breakfast<\/strong><\/em><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Egg (one pan-fried)<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Whole-wheat toast<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Tomatoes (grilled)<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">If you feel like you\u2019re skimping on calories, in order to avoid putting the breaks on your metabolism and successfully keep hunger pangs at bay, you can either slice more avocado or add one more egg to your toast.<\/span><\/p>\n<p><em><strong>Lunch<\/strong><\/em><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Salad greens (2 cups) mixed with cherry tomatoes<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Top with olives and dress with vinegar and olive oil<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Pita bread (whole-grain)<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Hummus (2 ounces)<\/span><\/li>\n<\/ul>\n<p><em><strong>Dinner<\/strong><\/em><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Pizza (whole grain)<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Mix with grilled vegetables and tomato sauce<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Top with low-fat cheese<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">If you want more calories, feel free to add some shredded chicken, pine nuts, ham or tuna to your pizza.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Mediterranean_Diet_Meal_Plan\"><img decoding=\"async\" class=\"aligncenter wp-image-33226 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4835-1024x576.png\" alt=\"mediterranean diet meal plan\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4835.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4835-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4835.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4835.png 1152w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Day_2\"><\/span><b>Day 2<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><em><strong>Breakfast<\/strong><\/em><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Greek yoghurt (1 cup)<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Fruits like raspberries, blueberries, or chopped nectarines (half a cup)<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">If you need more calories, get 1\u20132 ounces of walnuts or almonds.<\/span><\/p>\n<p><em><strong>Lunch<\/strong><\/em><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Sandwich (whole-grain) with grilled vegetables, like bell pepper, eggplant, onion and zucchini<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">If you need added calories, spread avocado or hummus before you fill the bread.<\/span><\/p>\n<p><em><strong>Dinner<\/strong><\/em><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">A portion of salmon or baked cod added with black pepper and garlic as flavour.<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Roasted potato with chives and olive oil.<\/span><\/li>\n<\/ul>\n<p><strong>Intense sweat sessions, working weight loss tips, lip-smacking recipes come in one package with the BetterMe app. And all of it is at your fingertips, <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Mediterranean_Diet_Meal_Plan\">start transforming your life<\/a> now!<\/strong><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Mediterranean_Diet_Meal_Plan\"><img decoding=\"async\" class=\"aligncenter wp-image-33089 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4624-1024x576.png\" alt=\"mediterranean diet meal plan\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4624.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4624-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4624.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4624.png 1344w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Day_3\"><\/span><b>Day 3<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><em><strong>Breakfast<\/strong><\/em><\/p>\n<ul>\n<li><span style=\"font-weight: 400;\">Whole-grain oats (1 cup) added with honey, dates.<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Add low-sugar fruits like raspberries as a topping.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">You may choose to add shredded almonds (1 ounce) if you desire.<\/span><\/p>\n<p><em><strong>Lunch<\/strong><\/em><\/p>\n<ul>\n<li><span style=\"font-weight: 400;\">White beans (boiled) with spices like cumin, garlic and laurel.<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Arugula (1 cup) dressed with olive oil.<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Top with feta cheese, cucumber and tomato.<\/span><\/li>\n<\/ul>\n<p><em><strong>Dinner<\/strong><\/em><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Whole-grain pasta (one-half cup)<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Add grilled vegetables, olive oil, and tomato sauce<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Parmesan cheese (1 tablespoon)\u00a0<\/span><\/li>\n<\/ul>\n<h3><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Mediterranean_Diet_Meal_Plan\"><img decoding=\"async\" class=\"aligncenter wp-image-32925 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/2-24-1024x576.jpg\" alt=\"mediterranean diet meal plan\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/2-24.jpg 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/2-24-300x169.jpg 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/2-24.jpg 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/2-24-1636x920.jpg 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/2-24.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/h3>\n<h3><span class=\"ez-toc-section\" id=\"Day_4\"><\/span><b>Day 4<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><em><strong>Breakfast<\/strong><\/em><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Whole-grain toast (two slices) with a soft cheese like goat cheese, queso fresco or ricotta<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Sweeten with figs or chopped blueberries<\/span><\/li>\n<\/ul>\n<p><em><strong>Lunch<\/strong><\/em><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Mixed greens (2 cups) with cucumber and tomato<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Roasted chicken (a little portion) and sprinkle with lemon juice and olive oil<\/span><\/li>\n<\/ul>\n<p><em><strong>Dinner<\/strong><\/em><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Oven-roasted vegetables like zucchini, artichoke, sweet potato, carrot, tomato, or eggplant<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Before you roast, toss in heavy herbs and olive oil<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Whole-grain couscous (1 cup)<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Mediterranean_Diet_Meal_Plan\"><img decoding=\"async\" class=\"aligncenter wp-image-33044 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/8-5-1024x576.png\" alt=\"mediterranean diet meal plan\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/8-5.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/8-5-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/8-5.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/8-5-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/8-5.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Day_5\"><\/span><b>Day 5<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><em><strong>Breakfast<\/strong><\/em><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Greek yoghurt (1 cup)\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Top with honey and cinnamon<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Mix in shredded almonds and a chopped apple<\/span><\/li>\n<\/ul>\n<p><em><strong>Lunch<\/strong><\/em><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Quinoa (1 cup) with bell peppers, olives, and sun-dried tomatoes<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Thyme and oregano with roasted garbanzo beans<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">If you desire, you can add avocado or feta cheese crumbles as a topping<\/span><\/p>\n<p><em><strong>Dinner<\/strong><\/em><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Steamed kale (2 cups) with cucumber, tomato, Parmesan cheese, lemon juice, and olives<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">A slice of lemon with a portion of grilled sardines<\/span><\/li>\n<\/ul>\n<h3><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Mediterranean_Diet_Meal_Plan\"><img decoding=\"async\" class=\"aligncenter wp-image-33022 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/11-2-1024x576.png\" alt=\"mediterranean diet meal plan\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/11-2.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/11-2-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/11-2.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/11-2.png 1152w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/h3>\n<h3><span class=\"ez-toc-section\" id=\"Day_6\"><\/span><b>Day 6<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><em><strong>Breakfast<\/strong><\/em><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Egg scramble (two)<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Add tomatoes, onions and bell peppers<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Top with one-quarter of an avocado or an ounce of queso fresco<\/span><\/li>\n<\/ul>\n<p><em><strong>Lunch<\/strong><\/em><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Roasted anchovies in olive oil on whole-grain toast<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Sprinkle with lemon juice<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">A warm salad made up of tomatoes and steamed kale (2 cups)<\/span><\/li>\n<\/ul>\n<p><em><strong>Dinner<\/strong><\/em><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Steamed spinach (2 cups)<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Sprinkle with herbs and lemon juice<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">One artichoke (boiled) with garlic powder, olive oil, and salt<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Mediterranean_Diet_Meal_Plan\"><img decoding=\"async\" class=\"aligncenter wp-image-32955 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/5-19-1024x576.jpg\" alt=\"mediterranean diet meal plan\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/5-19.jpg 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/5-19-300x169.jpg 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/5-19.jpg 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/5-19-1636x920.jpg 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/5-19.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Day_7\"><\/span><b>Day 7<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><em><strong>Breakfast<\/strong><\/em><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Whole-grain oats with maple syrup, dates and cinnamon<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Use low-sugar fruits like blackberries or raspberries as a topping<\/span><\/li>\n<\/ul>\n<p><em><strong>Lunch<\/strong><\/em><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Stewed zucchini, onion, yellow squash, and potato in herb and tomato sauce,\u00a0<\/span><\/li>\n<\/ul>\n<p><em><strong>Dinner<\/strong><\/em><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Greens like spinach or arugula (2 cups) with olive oil, olives and tomato<\/span><\/li>\n<li style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Whitefish (small portion)\u00a0<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">If you have any leftover from the vegetable stew you were slurping during lunch, you can finish that as well.\u00a0<\/span><\/p>\n<h2><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Mediterranean_Diet_Meal_Plan\"><img decoding=\"async\" class=\"aligncenter wp-image-32270 size-full\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-4529.png\" alt=\"mediterranean diet meal plan\" width=\"960\" height=\"540\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-4529.png 960w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-4529-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-4529.png 768w\" sizes=\"(max-width: 960px) 100vw, 960px\" \/><\/a><\/h2>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Pros_And_Cons_Of_The_Mediterranean_Diet_Meal_Plan\"><\/span><b>Pros And Cons Of The Mediterranean Diet Meal Plan<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Pros\"><\/span><b>Pros<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\">\n<h4><span class=\"ez-toc-section\" id=\"Weight_Loss\"><\/span><strong>Weight Loss<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">A 2016 review Joseph G. Mancini et al. revealed that Mediterranean diet <a href=\"https:\/\/betterme.world\/articles\/betterme-customized-meal-plan\/\" rel=\"noopener noreferrer\">meal plan<\/a> for weight loss is possible as obese or people who were overweight lost more weight than those on a low-fat diet (<\/span><a href=\"https:\/\/www.amjmed.com\/article\/S0002-9343(15)30027-9\/fulltext\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/mediterranean-diet-food-list\/\">Mediterranean Diet Food List: Your Ultimate Cheat Sheet<\/a><\/span><\/i><\/p>\n<ul>\n<li style=\"font-weight: 400;\">\n<h4><span class=\"ez-toc-section\" id=\"Reduces_The_Chances_Of_Cardiovascular_Disease\"><\/span><strong>Reduces The Chances Of Cardiovascular Disease<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">A study published in the New England Journal of Medicine found that a Mediterranean diet supplemented with either olive oil or nuts resulted in significantly lower risk of cardiovascular events like heart attack, stroke, and death in high-risk individuals (<\/span><a href=\"https:\/\/www.nejm.org\/doi\/full\/10.1056\/NEJMoa1200303\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\">\n<h4><span class=\"ez-toc-section\" id=\"Healthy_Fats\"><\/span><strong>Healthy Fats<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Another beautiful thing about this eating guide is the healthy fats the foods you consume on this diet are loaded with. With the consumption of olive oil and fatty fishes like sardines, mackerel, salmon, herring and albacore tuna, your health is secure.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Mediterranean_Diet_Meal_Plan\"><img decoding=\"async\" class=\"aligncenter wp-image-32147 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-4521-1024x576.png\" alt=\"mediterranean diet meal plan\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-4521.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-4521-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-4521.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/Frame-4521.png 1152w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Con\"><\/span><b>Con<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">When it comes to the Mediterannean diet, the good definitely overweighs the bad. However, it is not completely devoid of drawbacks. First, sticking to this meal plan may cost you a pretty penny. And on top of that, it is also quite time-consuming as you\u2019ll have to carve out at least an hour out of your day for preparing the meals since you must always eat everything fresh.<\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"Conclusion\"><\/span><strong>Conclusion<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Mediterranean diet is indisputably one of the healthiest diets in the world. This is backed up in the annual World Report as it consistently ranks on top of the best diets (<\/span><a href=\"https:\/\/www.heart.org\/en\/healthy-living\/healthy-eating\/eat-smart\/nutrition-basics\/mediterranean-diet\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">). The eating plan has a host of benefits as it encourages dieters to live more on vegetables, potatoes, beans, fruits, and seeds.<\/span><\/p>\n\n    <section class=\"ad-single-wrapper\">\n        <div class=\"ad-single-text ad-title-wrapper\">\n            <h3 class=\"ad-single-title\"><span class=\"ez-toc-section\" id=\"Get_your_personalized\"><\/span>Get your personalized<span class=\"ez-toc-section-end\"><\/span><\/h3>\n            <span class=\"ad-single-sub-title color-green\">\n                <svg class=\"icon-sparkle\" width=\"36\" height=\"21\" viewBox=\"0 0 36 21\" fill=\"none\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\">\n                    <path fill-rule=\"evenodd\" clip-rule=\"evenodd\"\n                          d=\"M34.6837 0.515943C34.8247 0.835947 34.9421 1.16291 34.9891 1.48987C35.1417 2.64466 35.3179 6.51949 35.2592 7.29863C35.2592 7.53515 35.1887 7.7995 35.0243 8.01516C34.7307 8.39777 33.9791 8.4256 33.5681 8.07081C33.4154 7.94559 33.3215 7.77863 33.2745 7.61863C33.1453 7.15254 33.0396 6.68645 32.9809 6.22035C32.8165 4.81512 32.6638 3.40293 32.5581 1.9977C32.5229 1.53161 32.6051 1.05856 32.6991 0.592466C32.7695 0.244637 33.251 -0.0197144 33.6973 0.00115537C34.2257 0.0289818 34.5546 0.230723 34.6837 0.515943ZM18.6184 9.78225C18.5734 9.67557 18.5344 9.57528 18.4971 9.47956C18.4178 9.27568 18.3465 9.09257 18.2426 8.91267C16.7159 6.24133 14.2615 3.86217 11.4665 1.60128C11.1377 1.33693 10.7267 1.08649 10.2687 0.919531C10.0221 0.829095 9.52885 0.843009 9.247 0.933445C9.03562 1.00301 8.88295 1.27432 8.92992 1.42736C9.01213 1.71954 9.18828 2.01868 9.4349 2.28303C11.0555 4.02913 12.6879 5.76829 14.3437 7.50048C14.8308 8.0068 15.3395 8.50887 15.8473 9.01L15.8473 9.01001C15.9883 9.14921 16.1293 9.28833 16.2697 9.42746C16.4811 9.64311 16.7159 9.85181 16.9626 10.0466C17.2327 10.2692 17.6437 10.4014 18.0547 10.2553C18.0691 10.2501 18.0836 10.245 18.0981 10.2399C18.1097 10.2358 18.1213 10.2318 18.1329 10.2278C18.3785 10.1424 18.6184 10.0589 18.6184 9.78225ZM1.98942 20.1407C2.17783 20.1221 2.37674 20.105 2.58175 20.0875C2.99012 20.0525 3.42272 20.0154 3.84492 19.9598C6.34632 19.6259 8.84771 19.292 11.3374 18.9442C11.8776 18.8676 12.406 18.7355 12.8875 18.5824C13.5334 18.3807 13.7566 18.0954 13.6509 17.7824C13.5452 17.4694 13.1224 17.2746 12.3826 17.2676C11.8776 17.2607 11.3374 17.2676 10.8559 17.3372C7.69683 17.8102 4.5378 18.2972 1.3905 18.7911C1.03819 18.8468 0.674137 18.9442 0.404034 19.0833C-0.2771 19.4242 -0.065712 19.9598 0.803314 20.092C1.01858 20.1228 1.25262 20.1258 1.51135 20.1291C1.66195 20.131 1.82092 20.133 1.98942 20.1407Z\"\n                          fill=\"#17B991\"\/>\n                <\/svg>\n               meal plan!\n            <\/span>\n        <\/div>\n    \n        <div class=\"ad-single-text ad-desc-wrapper\">\n            <p class=\"ad-single-desc\">What's your main health goal?<\/p>\n            <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Mediterranean_Diet_Meal_Plan\" class=\"btn-ad btn-green\">Lose weight<\/a>\n            <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Mediterranean_Diet_Meal_Plan\" class=\"btn-ad btn-green\">Feel great<\/a>\n        <\/div>\n        <img class=\"ad-single-img\" alt=\"health-food\" decoding=\"async\" width=\"395\" height=\"383\" src=\"https:\/\/betterme.world\/articles\/wp-content\/themes\/gridlove-child\/assets\/img\/ad\/health-food.webp\">\n    <\/section>\n<p><iframe title=\"BetterMe app\" width=\"770\" height=\"433\" src=\"https:\/\/www.youtube.com\/embed\/a_J4nIpoGmc?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe><\/p>\n<h4><span class=\"ez-toc-section\" id=\"DISCLAIMER\"><\/span><b>DISCLAIMER:<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"SOURCES\"><\/span><b>SOURCES:<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/www.everydayhealth.com\/mediterranean-diet\/complete-mediterranean-diet-food-list-day-meal-plan\/\"><span style=\"font-weight: 400;\">A Complete Mediterranean Diet Food List and 14-Day Meal Plan<\/span><\/a><span style=\"font-weight: 400;\"> (2019, everydayhealth.org)<\/span><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6125071\/\"><span style=\"font-weight: 400;\">Lessons From the World\u2019s Longest Lived<\/span><\/a><span style=\"font-weight: 400;\"> (2016, ncbi.nlm.nih.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/www.mayoclinic.org\/healthy-lifestyle\/nutrition-and-healthy-eating\/in-depth\/mediterranean-diet\/art-20047801\"><span style=\"font-weight: 400;\">Mediterranean diet: A heart-healthy eating plan<\/span><\/a><span style=\"font-weight: 400;\"> (2019, mayoclinic.org)<\/span><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/324221#summary\"><span style=\"font-weight: 400;\">Our guide to the Mediterranean diet<\/span><\/a><span style=\"font-weight: 400;\"> (2019, medicalnewstoday.com)<\/span><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/www.nejm.org\/doi\/full\/10.1056\/NEJMoa1200303\"><span style=\"font-weight: 400;\">Primary Prevention of Cardiovascular Disease with a Mediterranean Diet<\/span><\/a><span style=\"font-weight: 400;\"> (2013, nejm.org)<\/span><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/www.amjmed.com\/article\/S0002-9343(15)30027-9\/fulltext\"><span style=\"font-weight: 400;\">Systematic Review of the Mediterranean Diet for Long-Term Weight Loss<\/span><\/a><span style=\"font-weight: 400;\"> (2016, amjmed.com)<\/span><\/li>\n<li style=\"font-weight: 400;\"><a href=\"https:\/\/www.heart.org\/en\/healthy-living\/healthy-eating\/eat-smart\/nutrition-basics\/mediterranean-diet\">What is the Mediterranean Diet?<\/a> (2020, heart.org)<\/li>\n<\/ol>\n","protected":false},"excerpt":{"rendered":"<p>Mediterranean Diet Meal Plan It will be a misconception to assume that the single function of a Mediterranean diet meal plan is weight loss. This dietary approach blends the basics of healthful eating that are unique to people around the Mediterranean countries. Interestingly, the World Health Organization identifies the Mediterranean diet as a healthy and [&hellip;]<\/p>\n","protected":false},"author":28,"featured_media":33038,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[172,70],"tags":[],"coauthors":[108,87],"class_list":["post-3202","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-meal-plans","category-mediterranean-diet"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Mediterranean Diet Meal Plan For A Smooth-Flowing Weight Loss Journey - BetterMe<\/title>\n<meta name=\"description\" content=\"The MEDITERRANEAN DIET MEAL PLAN is worth giving a try if you want to stay healthy and reduce your risk of diseases. Find out what it is here!\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/betterme.world\/articles\/mediterranean-diet-meal-plan\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Mediterranean Diet Meal Plan For A Smooth-Flowing Weight Loss Journey\" \/>\n<meta property=\"og:description\" content=\"The MEDITERRANEAN DIET MEAL PLAN is worth giving a try if you want to stay healthy and reduce your risk of diseases. Find out what it is here!\" \/>\n<meta property=\"og:url\" content=\"https:\/\/betterme.world\/articles\/mediterranean-diet-meal-plan\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:modified_time\" content=\"2024-12-16T08:35:01+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2020\/05\/1-7.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1152\" \/>\n\t<meta property=\"og:image:height\" content=\"648\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"O. Johnson, Kristen Fleming, RD\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"O. Johnson, Kristen Fleming, RD\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"10 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/betterme.world\/articles\/mediterranean-diet-meal-plan\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/mediterranean-diet-meal-plan\/\"},\"author\":{\"name\":\"O. Johnson\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/eb8a89329b523a5aae726ac72e4c4863\"},\"headline\":\"Mediterranean Diet Meal Plan For A Smooth-Flowing Weight Loss Journey\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/mediterranean-diet-meal-plan\/\"},\"wordCount\":1682,\"publisher\":{\"@id\":\"https:\/\/betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/mediterranean-diet-meal-plan\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/1-7.png\",\"articleSection\":[\"Meal Plans\",\"Mediterranean\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<h2 style=\\\"text-align: center;\\\"><b>Mediterranean Diet Meal Plan<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">It will be a misconception to assume that the single function of a <a href=\\\"https:\/\/betterme.world\/articles\/mediterranean-diet\/\\\" rel=\\\"noopener noreferrer\\\">Mediterranean diet<\/a> meal plan is <a href=\\\"https:\/\/betterme.world\/articles\/velocity-diet\/\\\" rel=\\\"noopener noreferrer\\\">weight loss<\/a>. This dietary approach blends the basics of healthful eating that are unique to people around the Mediterranean countries. Interestingly, the World Health Organization identifies the Mediterranean diet as a healthy and sustainable dietary pattern (<\/span><a href=\\\"https:\/\/www.mayoclinic.org\/healthy-lifestyle\/nutrition-and-healthy-eating\/in-depth\/mediterranean-diet\/art-20047801\\\"><span style=\\\"font-weight: 400;\\\">3<\/span><\/a><span style=\\\"font-weight: 400;\\\">). Also, the Dietary Guidelines for Americans authenticate its ability to promote wellness and also inhibit chronic diseases.<\/span><span style=\\\"font-weight: 400;\\\">The Mediterranean diet underpins the importance of a plant-based way of eating and places a priority on foods that include healthy fats like omega-3 fatty acids from fish, monounsaturated fats like olive oil, and vegetables. Considering the benefits of the diet, many dietitians and health organisations have eventually adopted it.<\/span>\\r\\n\\r\\n\\r\\n<h2 style=\\\"text-align: center;\\\">What Is Mediterranean Diet Meal Plan?<\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">Elena Paravantes-Hargitt, a registered dietitian and nutritionist, describes <a href=\\\"https:\/\/betterme.world\/articles\/gluten-free-mediterranean-diet\/\\\" rel=\\\"noopener noreferrer\\\">Mediterranean food<\/a> as \\\"essentially a peasant diet\\\" (<\/span><a href=\\\"https:\/\/www.everydayhealth.com\/mediterranean-diet\/complete-mediterranean-diet-food-list-day-meal-plan\/\\\"><span style=\\\"font-weight: 400;\\\">1<\/span><\/a><span style=\\\"font-weight: 400;\\\">). 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Find out what it is here!","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/betterme.world\/articles\/mediterranean-diet-meal-plan\/","og_locale":"en_US","og_type":"article","og_title":"Mediterranean Diet Meal Plan For A Smooth-Flowing Weight Loss Journey","og_description":"The MEDITERRANEAN DIET MEAL PLAN is worth giving a try if you want to stay healthy and reduce your risk of diseases. Find out what it is here!","og_url":"https:\/\/betterme.world\/articles\/mediterranean-diet-meal-plan\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_modified_time":"2024-12-16T08:35:01+00:00","og_image":[{"width":1152,"height":648,"url":"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2020\/05\/1-7.png","type":"image\/png"}],"author":"O. Johnson, Kristen Fleming, RD","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"O. Johnson, Kristen Fleming, RD","Est. reading time":"10 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/betterme.world\/articles\/mediterranean-diet-meal-plan\/#article","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/mediterranean-diet-meal-plan\/"},"author":{"name":"O. Johnson","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/eb8a89329b523a5aae726ac72e4c4863"},"headline":"Mediterranean Diet Meal Plan For A Smooth-Flowing Weight Loss Journey","dateModified":"2024-12-16T08:35:01+00:00","mainEntityOfPage":{"@id":"https:\/\/betterme.world\/articles\/mediterranean-diet-meal-plan\/"},"wordCount":1682,"publisher":{"@id":"https:\/\/betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/betterme.world\/articles\/mediterranean-diet-meal-plan\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/1-7.png","articleSection":["Meal Plans","Mediterranean"],"inLanguage":"en-US","articleBody":"<h2 style=\"text-align: center;\"><b>Mediterranean Diet Meal Plan<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">It will be a misconception to assume that the single function of a <a href=\"https:\/\/betterme.world\/articles\/mediterranean-diet\/\" rel=\"noopener noreferrer\">Mediterranean diet<\/a> meal plan is <a href=\"https:\/\/betterme.world\/articles\/velocity-diet\/\" rel=\"noopener noreferrer\">weight loss<\/a>. This dietary approach blends the basics of healthful eating that are unique to people around the Mediterranean countries. Interestingly, the World Health Organization identifies the Mediterranean diet as a healthy and sustainable dietary pattern (<\/span><a href=\"https:\/\/www.mayoclinic.org\/healthy-lifestyle\/nutrition-and-healthy-eating\/in-depth\/mediterranean-diet\/art-20047801\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">). Also, the Dietary Guidelines for Americans authenticate its ability to promote wellness and also inhibit chronic diseases.<\/span><span style=\"font-weight: 400;\">The Mediterranean diet underpins the importance of a plant-based way of eating and places a priority on foods that include healthy fats like omega-3 fatty acids from fish, monounsaturated fats like olive oil, and vegetables. Considering the benefits of the diet, many dietitians and health organisations have eventually adopted it.<\/span>\r\n\r\n\r\n<h2 style=\"text-align: center;\">What Is Mediterranean Diet Meal Plan?<\/h2>\r\n<span style=\"font-weight: 400;\">Elena Paravantes-Hargitt, a registered dietitian and nutritionist, describes <a href=\"https:\/\/betterme.world\/articles\/gluten-free-mediterranean-diet\/\" rel=\"noopener noreferrer\">Mediterranean food<\/a> as \"essentially a peasant diet\" (<\/span><a href=\"https:\/\/www.everydayhealth.com\/mediterranean-diet\/complete-mediterranean-diet-food-list-day-meal-plan\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">). In essence, those who practice this meal plan feed on what they grow in their gardens alongside oliv ..."},{"@type":"WebPage","@id":"https:\/\/betterme.world\/articles\/mediterranean-diet-meal-plan\/","url":"https:\/\/betterme.world\/articles\/mediterranean-diet-meal-plan\/","name":"Mediterranean Diet Meal Plan For A Smooth-Flowing Weight Loss Journey - BetterMe","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/betterme.world\/articles\/mediterranean-diet-meal-plan\/#primaryimage"},"image":{"@id":"https:\/\/betterme.world\/articles\/mediterranean-diet-meal-plan\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/1-7.png","dateModified":"2024-12-16T08:35:01+00:00","description":"The MEDITERRANEAN DIET MEAL PLAN is worth giving a try if you want to stay healthy and reduce your risk of diseases. 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Johnson","image":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/image\/a2dc724c6b3a6e4bc36e39840f8e27b2","url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/04\/Olivia-1-150x150.png","contentUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/04\/Olivia-1-150x150.png","caption":"O. Johnson"},"description":"Olivia is a passionate writer and a whip-smart proofreader who takes pride in her ability to turn hard-to-digest information into an enjoyable read. She is a book worm, a life of the party, a meditation and fitness enthusiast, and a champion for healthy living all in one. Dissecting dietary fads, debunking long-established weight loss myths and delivering science-backed quality content is her top priority. When working on a piece, Olivia tunes into her own experience of trial-and-error weight loss which helps her cut through the clutter when doing extensive research. 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