Mediterranean Diet: Lifestyle Review, Food List & Meal Plan
The Mediterranean diet reflects the food habits, lifestyle, and diet patterns inspired by the people from the Mediterranean Sea region. The countries around the Mediterranean Sea include France, Spain, Italy, Lebanon, Morocco, Cyprus, Greece, Turkey, etc.
Research has shown that the Mediterranean diet effectively reduces chronic diseases, especially cardiovascular diseases. This diet improves life expectancy and reduces mortality.
The Mediterranean diet refers to a diet closely related to the traditional olive-growing areas of the Mediterranean region. This diet includes mostly plant-based foods, fresh vegetables, fruits, legumes, and a limited amount of refined carbs.
This diet not only indicates food habits and diet patterns from the Mediterranean region but also reflects their lifestyle.
Studies have shown that this diet is associated with weight loss, a healthy lifestyle, and is beneficial for heart and brain health.
What is the Mediterranean Diet?
The Mediterranean diet is a diet pattern inspired by the people living in Mediterranean countries and also reflects their lifestyle.
This diet includes food traditions, food choices, and food frequencies. The Mediterranean diet involves a large portion of the plate being filled with plant-based foods like vegetables and fruits, with a limited amount of protein from animal sources.
The Mediterranean diet is characterized by a high intake of unsaturated fatty acids and low consumption of saturated fatty acids. Unsaturated fatty acids are highly beneficial for heart health and brain function.
Research has also shown that this diet acts as an anti-inflammatory. Studies show that people who don’t follow the Mediterranean diet are more likely to suffer from inflammation.
What is the Mediterranean Diet Pyramid?
- A graphical design that depicts Mediterranean foods systematically.
A graphical design that depicts Mediterranean foods systematically.
This design is reflected in a pyramid-like structure. The first Mediterranean diet pyramid was introduced in 1993 at the Harvard School of Public Health in Boston.
This diet pyramid conveys an overall impression of healthy food choices and a general sense of food proportions.
The pyramid not only reflects vegetarian foods but also includes a modest balance of foods from animal sources and shows how frequently these foods should be consumed.
This pyramid shows food serving sizes, with the highest serving size being the portion of carbs, including bread and pasta.
The lowest serving size is from fats and oils, with olive oil being the principal source of fat.
Mediterranean Lifestyle Pattern
The Mediterranean diet not only covers food patterns but also includes a healthy lifestyle that benefits many aspects of health.
- Avoid sugar or sugary beverages.
- Avoid or limit smoking.
- Avoid distractions while eating.
- Eat with friends and family.
- Incorporate a variety of herbs and spices.
- Eat mostly plant-based foods.
- Avoid packaged and processed foods.
- Limit or avoid red meat.
- Drink a moderate amount of wine.
- Avoid or limit beer consumption.
- Prepare meals with friends and family.
- Choose local foods more often.
- Prefer eating at home over dining out.
Mediterranean Diet Food List
The Mediterranean diet includes a variety of healthy foods, often locally produced. If you’ve decided to follow this diet, this food list will help you:
- Vegetables: zucchini, squash, cucumber, spinach, Brussels sprouts, cabbage, carrots, potatoes (red and white), kale, lettuce, celery, broccoli, eggplants, beets, artichokes, bell peppers, okra, radish, etc.
- Fruits: peach, banana, grapes, pears, pomegranates, strawberries, watermelon, blackberries, raspberries, cherries, olives, oranges, dates, cantaloupe, blueberries, apples, avocados, apricots, etc.
- Animal protein: chicken, turkey, duck, and fish rich in omega-3 fatty acids.
- Plant protein: lentils, legumes, beans, etc.
- Grains: oats, buckwheat, millet, brown rice, quinoa, whole-grain bread, whole-grain pasta, barley, durum, farro, freekeh, rye, bulgur, etc.
- Eggs: chicken eggs, duck eggs, quail eggs.
- Dairy foods: cow milk, goat milk, cottage cheese, Greek yogurt, plain yogurt, etc.
- Seafood and fish: cod, shrimp, abalone, lobster, flounder, clams, mussels, crab, mackerel, tuna, salmon, octopus, squid, sardines, yellowtail, eel, cockles, whelk, sea bass, tilapia, etc.
- Nuts: walnuts, macadamia nuts, hazelnuts, almonds, Brazil nuts, pine nuts, pistachios, peanuts, cashews, etc.
- Legumes and beans: green beans, lentils, sesame seeds, split peas, chickpeas, fava beans, kidney beans, etc.
- Spices: basil, black pepper, oregano, garlic, rosemary, bay leaves, cloves, turmeric, parsley, coriander, mint, cumin, fennel, lavender, thyme, saffron, etc.
Beverages to drink:
- Drink enough water.
- Detox waters like black coffee, green tea, lemon water etc.
- Limited amount of red wine.
- Fruit juices without sugar.
Foods to Avoid
There are certain foods to avoid during the Mediterranean diet. Foods that do not align with the Mediterranean lifestyle should be avoided:
- Sugary items, including candies, ice cream, cakes, bakery desserts, chocolates, etc.
- Limit or avoid red meats.
- Highly processed or packaged foods.
- Foods containing trans fats, such as margarine and fried foods.
- Refined carbs like white rice and white bread.
Beverages to Avoid
- Sugary drinks like soda.
- Fruit juices with added sugar.
- Limit beer consumption.
- Processed drinks.
Mediterranean Diet Meal Plan
Monday:
- Breakfast: Overnight oats with fresh berries and nuts.
- Lunch: Brown rice with a piece of teriyaki salmon.
- Dinner: Fresh vegetable salad.
Tuesday:
- Breakfast: Classic Italian sandwich.
- Lunch: Stuffed bell peppers.
- Dinner: Creamy fettuccine pasta.
Wednesday:
- Breakfast: Two boiled eggs with fresh salad.
- Lunch: Brown rice with lemon garlic chicken.
- Dinner: Mediterranean quinoa salad.
Thursday:
- Breakfast: Blueberry acai bowl.
- Lunch: Tomato soup with bean sprouts and two slices of whole bread.
- Dinner: Poached eggs with boiled broccoli or carrots.
Friday:
- Breakfast: Apple with peanut butter and two boiled eggs.
- Lunch: Pumpkin soup with two slices of whole bread.
- Dinner: Fresh tuna vegetable salad.
Saturday:
- Breakfast: Egg pancakes.
- Lunch: Asparagus wrapped in bacon and black bean soup.
- Dinner: Homemade falafel with hummus.
Sunday:
- Breakfast: Fresh fruit salad.
- Lunch: Scrambled eggs with tomatoes and two slices of whole bread.
- Dinner: Stuffed cabbage rolls.
Health Benefits of the Mediterranean Diet
- Rich in Omega-3 fatty acids, essential for brain and neural function.
- High in fresh vegetables, providing fiber to support digestive health.
- Limits saturated and trans fats, which helps lower cholesterol.
- Reduces sodium intake, contributing to lower blood pressure.
- Supports foods high in antioxidants, such as fruits and vegetables.
- Limits refined sugar, benefiting anti-aging and overall health.
- Limits refined carbs and processed foods, promoting heart health.
- Helps maintain healthy weight and supports weight loss.
- Being plant-based, it promotes heart health.
Mediterranean Diet Tips and Conclusion
The Mediterranean diet is a great choice for health-conscious individuals.
It’s not a strict diet, but a lifestyle choice.
For those wanting to lose weight and maintain a healthy weight, this is a perfect place to start.
Not just for dieters, this diet is suitable for people of all ages to maintain overall health.
At its core, the Mediterranean diet is plant-based and supports heart and brain health.
Nutritionist, MSc
