Mediterranean Diet Meal Plan for Weight Loss

Updated on October 18th, 2022

If you’ve wondered about the Mediterranean diet, then you’ve also asked if it has weight loss potential. And as the numerous testimonies flood the web regarding it as one of the healthiest diets globally, your interest is peaked further. But you’re left with one problem; choosing the best plan for you. But this doesn’t have to be a hindrance, as the Mediterranean diet can be adopted quickly.

It’s why this meal plan has been compiled for your convenience. It offers simplified information regarding the Mediterranean diet and combines healthy foods to aid your weight loss goals.

Features

The Mediterranean diet is coined from the historical recording of people’s eating habits who lived in the region. It’s hinted that at a time in history, residents of Italy, Greece, Spain, France, and other countries bordering the Mediterranean sea focused on a specific group of foods in their daily diet. And research discovered that such people showed fewer signs of chronic conditions and lived healthier lives, concluding that the diet is the precise reason for such an accomplishment. And today, the Mediterranean diet has proved this fact as users confirm changes and improvements in their overall health.

The meal plan features three meals and two snacks, mostly fruits and vegetables. You’ll also find moderate amounts of lean meat and seafood, but more whole grains, legumes, nuts and seeds, and heart-healthy fats and oils. The schedule is set for one week but can be adjusted to 21 days. And while the calorific count isn’t stated, you can set it according to your body’s specific needs.

Each menu on this meal plan has been designed for easy preparation. The snacks listed are also prepared from the same grocery items for the main courses, making it easier to prep the daily plans. You can also make the menus ahead and store them for later use. And the serving portions are easy to work with and set at the average requirement for healthy eating.

Before using this Mediterranean diet meal plan for weight loss, it helps first to consult your doctor or dietician. They’ll confirm if your body is in the right physical state for such a diet regimen and help you plan your daily calorie intake. They’ll also advise you how best to deal with possible allergens and sensitive foods if any are found on the menu.

Benefits of the Diet

The Mediterranean diet plan for weight loss is renowned for its pro-health performance. The meal plan combines the best healthy foods, providing you with enough supplication without letting you overeat. And the combination of fiber-rich foods with moderate lean protein help regulate proper digestion, allowing the gradual release of necessary nutrients to the body. As the meal plan is made of fresh produce and zero processed carbs, it lets you shed up to three pounds weekly.

The servings for each day are also planned in moderate amounts to adopt a proper portion control habit. And because the foods are mostly whole, your dietary lifestyle changes for the better. With this meal plan, you shed weight and avoid chronic illnesses like heart disease, Type-2 diabetes, high blood pressure, and reduce cognitive decline.

You can adapt this Mediterranean diet meal plan for weight loss to fit into a vegan diet. And its collection of healthy food items can be modified into an improved version of a paleo diet. Each menu is concise, so you can easily note which foods may trigger sensitivity. And once the carbs have been reduced, you can up the fats and proteins to make it an ideal keto option.

Meal Plan

Download Here: Mediterranean Diet Meal Plan for Weight Loss

Day 1

Morning

• Tea and berry-mixed oatmeal

Snack

• A handful of nuts

Afternoon

• Lentil soup (one cup), with half a turkey sandwich (whole-grain bread)

Snack

• Sliced bell peppers, cucumbers, and carrots dipped in hummus

Evening

• White bean stew with vegetables

Day 2

Morning

• Coffee with Greek yogurt (plain) topped with walnuts and honey

Snack

• Roasted garbanzo beans

Afternoon

• White bean stew with vegetables

Snack

• One peach or apple

Evening

• Roasted chicken with tzatziki, pita bread, and salad

Day 3

Morning

• Smoothie (milk, nut butter, and fruit)

Snack

• Mashed avocado (1/4 avocado, lemon juice, and salt) on crackers (whole-grain)

Afternoon

• Three bean soup with a dollop of pesto and a whole-grain roll

Snack

• Fresh vegetables and olives

Evening

• Farro, roasted zucchini, and eggplant with salmon

Day 4

Morning

• Tea, toasted bread (whole-grain), strawberries, and sliced cheese

Snack

• Pistachios

Afternoon

• Salad (lentil-based) with feta, sun-dried tomatoes, roasted red peppers, and olives

Snack

• Greek yogurt with fruits

Evening

• Grilled shrimp, sautéed kale, and polenta

Day 5

Morning

• Coffee with farro bowl, one poached egg, and avocado slices

Snack

• Dried walnuts or apricots

Afternoon

• Salad (beans, quinoa, vegetables) with whole-grain bread (one slice)

Snack

• Crackers (whole-grain) with black bean dip

Evening

• Grilled chicken skewers with salad (bulgur wheat, one cucumber, one red onion)

Day 6

Morning

• Tea with smoked salmon, capers, and sliced tomatoes

Snack

• Fruits

Afternoon

• Mediterranean bean salad with whole-grain crackers

Snack

• Cheese and olives

Evening

• Moroccan lamb stew and couscous

Day 7

Morning

• Coffee and Greek yogurt topped with raspberries and sunflower seeds

Snack

• Pistachios with sliced oranges

Afternoon

• Whole-grain bread, cheese, sliced tomatoes, and olives

Snack

• Lupini beans (packaged and flavored)

Evening

• Red lentil and vegetable stew

Extra Tips

• Keep the recipe healthy by focusing more on fruits and vegetables, followed by more plant proteins, whole grains, herbs, and spices.
• Animal proteins like poultry, eggs, and seafood are allowed but only in moderate amounts.
• You can repeat recipes from previous days, so make a large batch and use the leftovers for the next meals.
• Water, tea, and coffee are highly recommended during this meal plan, and you can adjust these items on the menu schedule to your suiting. And you should use honey to sweeten, and never white sugar.
• Before adding nuts to the diet plan, consider allergies and sensitivities.
• Red wine is allowed but only occasionally and in small amounts.
• You can make these recipes and take them in to-go containers if you have a busy lifestyle.
• Stay off processed foods, artificial sweeteners, soda, red meat, and baked goods. Pancakes, fruit juice, waffles, and breakfast cereals are also prohibited.
• Your condiments should mostly be zero-sugar items (balsamic vinegar, no-sugar tomato sauce, pesto, etc.). Options like BBQ sauce, teriyaki sauce, and ketchup aren’t permitted during the Mediterranean meal plan. But you can occasionally have aioli, tzatziki, and tahini sauce.
• Always check the fat sources to ensure they don’t contain any trans fat. Foods like margarine, lard, and butter should be avoided.
• All nuts are allowed during this diet but in moderation, except sweetened or sugar-coated types.
• Occasionally consumption of healthy dairy items is also allowed. But stay off sweetened yogurts, processed cheese, and ice cream.
• Focus on healthy oils like olive and avocado. Advanced options like canola and corn oil must be avoided at all costs.
• You can combine this meal plan with daily workouts to enhance its weight loss capacity.

Conclusion

This Mediterranean diet meal plan for weight loss harbors all the great benefits of this healthy lifestyle and helps you achieve your pound-shedding objectives. And it’s easy to adopt and comes with simple recipes you can make with no hassle. Plus, the meal plan can be modified to suit numerous calorific and dietary needs.