Mediterranean Diet 7-Day Meal Plan for Beginners | Food List

An Introduction to the Mediterranean Diet and Its Benefits

The Mediterranean diet is consistently ranked as one of the healthiest dietary patterns in the world. It emphasizes whole, minimally processed foods like fruits, vegetables, whole grains, beans, nuts, seeds, olive oil, and fish. It also incorporates moderate amounts of dairy, eggs, poultry, and red wine. Multiple studies have found the Mediterranean diet to be associated with better health outcomes and a lower risk of chronic diseases like heart disease, cancer, diabetes, and Alzheimer's.

Some of the most researched health benefits of the Mediterranean diet include:

• Weight loss
• Reduced risk of heart disease and stroke
• Management of diabetes
• Reduced inflammation
• Improved brain health and cognitive function

The Mediterranean lifestyle as a whole, which also emphasizes physical activity, community, and enjoyment of food, is believed to play a role in these health benefits as well.

Key Components of the Mediterranean Diet Meal Plan

There is no single "Mediterranean diet." Rather, there are various traditional ways of eating in the 16 countries bordering the Mediterranean Sea. But most Mediterranean diet meal plans are based on the dietary patterns of Greece, Italy and Spain.

Here are the key characteristics of the Mediterranean diet:

• High consumption of fruits, vegetables, breads, other forms of cereals, potatoes, beans, nuts and seeds: These foods should make up the bulk of what people eat. They provide many vitamins, minerals and fiber.
• Olive oil as the principal source of fat: Olive oil provides monounsaturated fats that may lower total cholesterol and LDL or "bad" cholesterol levels when used in place of saturated fats.
• Moderate consumption of fish, seafood, dairy products, poultry and eggs: Dairy is included in smaller amounts compared to less healthy Western diets. About one to four eggs are usually eaten per week.
• Low consumption of red meat: Red meat is eaten on only a few occasions per month in small portions.
• Moderate wine consumption (optional): In most Mediterranean countries, wine is typically consumed in low-to-moderate amounts during meals. One glass per day for women and one to two glasses per day for men is considered moderate.

A Focus on Whole, Minimally Processed Foods

One of the secrets of the Mediterranean diet is its emphasis on fresh, wholesome foods that are minimally processed. Home cooking is favored instead of buying premade meals and snacks. Baking, sauting, roasting, grilling, and stewing brings out delicious flavors in produce, grains, fish and more without needing much added salt, sugar or unhealthy fats.

Plant-Based Eating With Some Animal Products

The Mediterranean diet is largely plant-focused, meaning produce, beans, lentils, whole grains and nuts make up the majority of daily meals and calorie intake. But animal products like fish, eggs, poultry, dairy and red meat can have a complementary role supporting health and enjoyment.

7-Day Mediterranean Diet Meal Plan

Here is a day-by-day meal plan for a week that adheres to Mediterranean diet principles and incorporates Mediterranean diet staples:

Monday

• Breakfast: Greek yogurt topped with chopped walnuts and berries
• Lunch: Lentil vegetable soup with whole grain bread
• Dinner: Pan seared salmon with roasted potatoes and sauted spinach

Tuesday

• Breakfast: Whole wheat toast with mashed avocado and poached eggs
• Lunch: Mediterranean chickpea salad with feta cheese
• Dinner: Chicken fajitas made with bell peppers and onions over whole grain tortillas

Wednesday

• Breakfast: Overnight oats made with Greek yogurt, almonds and berries
• Lunch: Tuna salad made with cannellini beans over mixed greens with balsamic vinaigrette
• Dinner: Vegetarian pizza made with whole wheat crust, topped with mushrooms, artichokes and olives

Thursday

• Breakfast: Scrambled eggs with sauted veggies
• Lunch: Greek salad topped with chickpeas and olive oil lemon dressing
• Dinner: Pasta primavera - pasta tossed with seasonal vegetables in tomato sauce, topped with parmesan

Friday

• Breakfast: Banana almond muffin and Greek yogurt
• Lunch: Moroccan vegetable couscous
• Dinner: Grilled shrimp and zucchini skewers

Saturday

• Breakfast: Veggie omelette made with eggs, spinach, tomatoes and feta cheese
• Lunch: Farro salad with chickpeas, olives and feta
• Dinner: Chicken breast stuffed with goat cheese, sun-dried tomatoes, basil and roasted; served with quinoa tossed in olive oil

Sunday

• Breakfast: Whole grain toast with nut butter and sliced banana
• Lunch: Lentil and vegetable soup
• Dinner: Baked cod with herbed bread crumbs, roasted Brussels sprouts

Use this meal plan as inspiration to create your own Mediterranean diet weekly plans!

Top Foods to Eat on the Mediterranean Diet

These foods have starring roles in the Mediterranean diet:

• Vegetables: Tomatoes, broccoli, kale, spinach, onions, cauliflower, carrots, Brussels sprouts, cucumbers
• Fruits: Apples, bananas, oranges, pears, strawberries, grapes, dates, figs, melons, peaches
• Nuts and seeds: Almonds, walnuts, macadamia nuts, hazelnuts, cashews, sunflower seeds, pumpkin seeds
• Legumes: Beans, peas, lentils, peanuts, chickpeas, fava beans
• Tubers: Potatoes, sweet potatoes, yams, turnips
• Whole grains: Whole wheat, barley, brown rice, oats, corn, faro, couscous, quinoa
• Fish and seafood: Salmon, sardines, tuna, trout, mackerel, shrimp, crab, mussels
• Poultry: Chicken, turkey, duck, goose, quail
• Eggs: Chicken, quail and duck eggs
• Dairy: Greek yogurt, cheese feta, mozzarella, goat, cottage; milk
• Herbs and spices: Garlic, basil, mint, rosemary, sage, nutmeg, cinnamon, pepper, thyme
• Condiments: Olive oil, balsamic vinegar, lemon juice, mustard, capers

Food and Drinks to Limit on the Mediterranean Diet

Here are the foods you'll want to limit for the healthiest Mediterranean diet plan:

• Red meat: Beef, pork, lamb, veal, venison
• Processed meats: Bacon, sausage, salami, hot dogs, deli meat
• Full-fat dairy: Milk, most yogurts, butter, cream, ice cream
• Sweets: Cookies, cakes, candy, ice cream, bakery desserts
• Processed grains: Refined flour, white bread, pasta, rice and baked goods
• Sugary beverages: Soda, sweet tea, juice, sports drinks, punches
• Fast food: Pizza, burgers, fries, tacos, chicken tenders, milkshakes
• Sodium-heavy foods: Canned, boxed and frozen meals; pizza; fast food
• Alcohol: Beer, wine and cocktails in excess

On the Mediterranean diet, less healthy foods are reserved just for occasional consumption or special treats.

Tips to Get Started on the Mediterranean Diet

Transitioning to this style of eating may feel like a big change if your current diet relies heavily on red meat, sugary foods, refined grains and unhealthy fats. But by taking it step-by-step, it can quickly become second nature.

Here are some tips for adapting to a Mediterranean diet meal plan:

• Stock up on staples: Having ingredients like olive oil, vegetables, whole grains, beans and herbs on hand makes throwing together Mediterranean meals easy.
• Learn basic recipes: Knowing how to make dishes like vegetable soup, greens sauted in olive oil, roasted vegetables, pasta primavera, fish tacos etc. gives you healthy go-tos.
• Experiment with new ingredients: Try less familiar Mediterranean staples like farro, fennel, mackerel, zaatar seasoning etc. to expand your food horizons.
• Dine out Mediterranean-style: Order vegetable dishes, seafood or chicken when eating out rather than pizza, burgers and heavy pasta dishes.
• Sip smart: Hydrate with water and limit sugary drinks. Enjoy moderate red wine with meals if you drink alcohol.
• Satisfy cravings smartly: If a sugar craving strikes, reach for fresh fruit or a small square of dark chocolate rather than cookies, cakes or ice cream.

With a little practice, the flavorful, fresh Mediterranean diet can become a lifestyle that nourishes your health and satisfies your taste buds.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.