https://www.goodhousekeeping.com/.../g4357/mediterranean-diet-meal-plan Why trust us? Top with tomato slices. Janis Jibrin, M.S., R.D. Eat with a green salad (at least 2 cups) topped with 2 tablespoons regular dressing, any variety. At your favorite Greek restaurant, order sautéed or grilled shrimp or salmon with an extra order of veggies. The Mediterranean diet is a mostly plant-based eating plan with fish, poultry, whole grains, nuts, olive oil, and some dairy. Mix in 2 teaspoons olive oil, 1 clove minced garlic, 1 tablespoon lemon juice, and 1/4 teaspoon salt. Spread two slices of whole-wheat bread with 1/2 avocado and stuff with 3 ounces sliced turkey breast, 5 artichoke hearts, and as much sliced red pepper as you want. It focuses on the foods the diet encourages you to consume the most of — whole grains, vegetables, fruits, legumes, and healthy fats like fish and olive oil — and includes a moderate amount of dairy, eggs, and chicken. Spread one slice of 100% whole-grain bread or 2 whole-grain flatbread crackers with 2 tablespoons hummus, drizzle with 1 teaspoon of olive oil, and add salt, pepper, or other seasonings to taste. Remove baguette from toaster oven, sprinkle with a little dried basil and dried oregano if desired. Here's how to start the Mediterranean diet, with R.D.-approved ideas for breakfast, lunch, and dinner. The diet is rich in produce, whole grains, and lean protein, supplying tons of antioxidants and heart-healthy unsaturated fats (think: olive oil rather than butter, yogurt in place of milk). Spread pita with 2 tablespoons hummus. Although the majority of studies on this diet have taken place in Mediterranean countries, there is evidence that the Mediterranean-style diet can promote weight loss, improve blood glucose control and help reduce cardiovascular risk in people with type 2 diabetes. Serve remaining sea bass from Wednesday's dinner over rest of the baby arugula leaves. Add one ear of corn and 1 cup cooked sugar snap peas topped with 2 teaspoons butter on the side. The Mediterranean diet is high in vegetables, fruits, legumes, nuts, beans, cereals, grains, fish and unsaturated fats such as olive oil. Have the rest of the frittata from Wednesday's breakfast. The Mediterranean diet is associated with lower rates of heart disease. You'll find that those following the Mediterranean diet enjoy plenty of fatty fish (especially salmon, which is considered a tentpole staple) alongside whole grain sides like farro, plenty of rich, crisp vegetables, and a dash of supercharged legumes, nuts, and seeds. Mediterranean meal plan. Slice a 6-inch French baguette roll in half lengthwise. Top one half of a GH Nutritionist-approved Green Giant Cauliflower Pizza Crust with tons of veggies (leftovers or whatever you feel like) and 1/2 cup mix of part-skim shredded cheese. Mix together 1/2 cup 2% Greek yogurt with 1/2 finely chopped cucumber, 1/2 minced garlic clove, and a shake of salt and pepper if desired. Nosh on 1 ounce nuts, like GH Nutritionist-approved favorites Hampton Farms peanuts or Wonderful Pistachios. If you're already sold on giving the Mediterranean diet a try but don't know where to start, this collection of heart-healthy recipes is for you. Mediterranean Sweet and Sour Chicken recipe. Make 1 cup of oatmeal (like Bob’s Red Mill or Earnest Eats) and add ½ cup milk and hot water as desired. Serve mixture over 2 cups romaine lettuce leaves. Serve half of the frittata now, and refrigerate the rest for Thursday dinner. Grab a skillet and cook one egg, then add 2 cups spinach and season with salt and pepper. To make basil marinade: Whisk together 1/4 cup white wine vinegar, 1 teaspoon olive oil, 1 tablespoon lemon juice, and 1/8 cup chopped fresh basil or 1 teaspoon dried basil. Mix thoroughly. Split an app with your table and skip the bread basket. Slice remainder of white onion and green pepper from lunch into chunks; set out 10 grape tomatoes. & Tracy Olgeaty Gensler, M.S., R.D. Serve with 5 ounces of grilled salmon and one 6-inch whole-wheat pita pocket. Good Housekeeping participates in various affiliate marketing programs, which means we may get paid commissions on editorially chosen products purchased through our links to retailer sites. Finish with 1 cup fat-free milk. https://recipes.sainsburys.co.uk/.../mediterranean-meal-plan Make this hummus in advance and have half the recipe today, and save the rest for Wednesday's snack (or top it with an egg for breakfast fun!). Use remaining chickpea spread from Tuesday's snack. Eat one Freshé pack (the canned tuna salad comes in flavorful varieties like Provence Nicoise and Sicilian Caponata) with a piece of fruit. Have one slice of whole-wheat toast topped with 2 teaspoons butter. Marinate 6 ounces of shrimp in a basil marinade for at least 30 minutes or overnight. Serve on top of Minute Rice Multi-Grain Medley. The UK’s own eat well guide is made up of similar foods and in similar amounts. It usually includes a low intake of meat and dairy foods. Below is a quick graphic of a meal plan on the traditional Mediterranean diet, it is the same meal plan that I also follow. Under the graphic you can find details, tips and links to the recipes. Nutritionists name the Mediterranean diet a top eating plan time and time again. Serve with 2 tablespoons light maple syrup, 1 cup fat-free milk, and 1 cup fresh strawberries. Munch on a 1.5-ounce bag of roasted chickpeas, like Biena Honey-Roasted Chickpea Snacks. Whip up 2 eggs any style with 1/3 sliced avocado and 1 piece 100% whole-grain bread. Sprinkle 1 tablespoon raisins on top. In a bowl, combine 1 1/2 cups low-fat Greek yogurt, 1 large egg, 1 cup whole-wheat or buckwheat pancake mix and 3/4 cup fat-free milk. Enjoy with a glass of wine or spirit on the rocks. Top 2 cups of romaine lettuce with the shrimp and mix well into greens for added flavor. Unlike other fad diets, the Mediterranean diet doesn't require you to completely cut out any of your favorites (yes, red wine included!). It's more of a lifestyle change than a short-term diet, as it encourages people to eat meals that are very similar to those you'd find overseas, including cultural staples in Greece, Spain, Italy, France, and some African nations. For dessert, have a single-serve ice cream, like a Magnum Mini Bar. Serve with 1/2 cup cooked brown rice topped with 2 teaspoons butter. The benefit of eating this way is that it emphasizes real, whole foods and limits ultra-processed ones, which tend to be higher in sodium, saturated fat, and added sugar. Sprinkle the halves with 1/4 cup shredded mozzarella cheese and bake in toaster oven at 250 degrees for four to six minutes, until cheese is just beginning to melt. Today, make half of this Mediterranean Grilled Sea Bass recipe and reserve half of that for Thursday lunch. This is now seen as a good way of eating – both for a healthy heart and for general well-being. Bring along 1 cup broccoli florets and 1 sliced pepper for dipping. Bring along sliced crudité plus a 1-ounce piece of cheese. Serve with 2 cups baby spinach leaves, topped with 2 tablespoons balsamic vinegar, and 1 cup fat-free milk. Combine 1/2 fresh orange and 1/2 cup pineapple chunks (fresh or canned and drained) with 6 ounces Greek yogurt for a fruity smoothie. Here's exactly how to start this plant-based, heart-healthy plan. Serve with a cup each of baby carrots and grapes. In a bowl, combine 7 1/2 ounces (half a 15-ounce can) canned chickpeas (rinse in a colander for two minutes to remove excess sodium and drain well; save other half for Tuesday's snack), 2 teaspoons olive oil, 1/4 cup chopped white onion, 1/4 cup chopped green pepper (save the rest of the onion and pepper for dinner), 1 tablespoon sliced black olives, 1/4 teaspoon ground black pepper, and 1 1/2 tablespoons white vinegar. It may help with weight loss and disease prevention. Why? In a clear, wide-mouth glass, layer 1/2 cup 2% Greek yogurt with 1 cup raspberries and 1/3 cup lower sugar granola, like KIND Peanut Butter Clusters. Enjoy with an 8-ounce latte with skim or unsweetened soy milk. Spread half of yogurt sauce (save remaining sauce for later use) on a 100% whole-grain sandwich thin (like Arnold's) or pita and eat with a cup or more of veggies.