Home » Health benefits » Easiest Mediterranean Diet Plan for Beginners

Easiest Mediterranean Diet Plan for Beginners

Mediterranean Diet Plan
Photo: Rights to edit from canvas

There are several diets globally suggested by specialists as the Mediterranean diet. That is because it is not literally a diet at all. “My ideal part of the Mediterranean way of eating is that it absolutely is about a lifestyle,” declares New York City-based Rachel Berman, RD, CDN, writer of the Mediterranean Diet for Dummies.

The Mediterranean diet is a method of eating based on the traditional cuisine of countries adjoining the Mediterranean Sea. While there is no particular definition of the Mediterranean diet, it is commonly high in vegetables, fruits, whole grains, beans, olive oil, and nut & seeds.

The principal components of the Mediterranean diet involve: (1)

  • Daily eating of vegetables, fruits, whole grains, and healthy fats.
  • Controlled portions of dairy products.
  • Limited consumption of red meat.
  • Hebdomadal consumption of eggs, poultry, beans, and fish.

The Mediterranean diet highlights fruits, vegetables, and whole grains, and it constitutes less dairy and meat than a common Western diet.

This article describes what the Mediterranean diet is and provides a 7-day meal plan for people to follow.

Scientific Health Benefits of the Mediterranean Diet

The Mediterranean diet was declared the best diet by U.S. News & World Report for a purpose—it possesses numerous health benefits. Because this diet involves loads of healthy fats, curbs unhealthy saturated fats, and carries lots of fiber from farm-fresh produce and whole grains.

The benefits of a Mediterranean diet involve:

1. Weight loss

The Mediterranean diet may also be effective for people who are trying to drop weight.

The contributors of a 2016 survey wrote that people who were overweight or had obesity dropped more weight on the Mediterranean diet compared to a low-fat diet. The Mediterranean diet group accomplished results that were related to those of the participants on other standard weight-loss diets. (2)

2. Decreasing the risk of cardiovascular disease

Evidence proposes that a Mediterranean diet may decrease the danger of cardiovascular disease. A study highlighted in The New England Journal of Medicine analyzed two Mediterranean diets with a restricted diet for approximately 5 years.

The research recommended that the diet diminished the risk of cardiovascular issues, like stroke, heart attack, and death, by about 30 percent contrasted with the control group.

More examinations are crucial to discover whether lifestyle determinants, such as more natural activity and widespread social support systems, are somewhat responsible for the more moderate incidence of heart disease in Mediterranean nations compared to the United States.

3. Promoting sleep quality

In a 2018 research trusted Source, researchers investigated how the Mediterranean diet influences sleep.

Their research recommended that heeding to a Mediterranean diet may enhance sleep quality in older adults. The diet did not appear to influence sleep quality in younger people. (3)

Easiest Mediterranean Diet Plans for Beginners

Mediterranean diet plan

The Mediterranean diet puts a tremendous focus on plant foods than countless other diets. It is not different for vegetables, whole grains, and legumes to constitute all or most of a meal.

People following the diet generally cook these foods using healthful fats, such as olive oil, and combine plenty of delicious spices.

Meals may incorporate small portions of fish, meat, or eggs. Water and sparkling water are traditional drink preferences.

People on a Mediterranean diet ‘shun’ the following foods:

  • foods with extra sugars, such as candies, sodas, and pastries.
  • deli meats, hot dogs, and other prepared meats.
  • processed or batched foods.
  • refined grains, such as white bread, white pasta, and pizza dough including white flour.
  • refined oils, which contain canola oil and soybean oil.

Mediterranean Diet Foods List

  • Whole grains, like oatmeal, whole-wheat pasta, brown rice, and quinoa. (4)
  • Nuts, nut butter, and seeds.
  • Eggs.
  • Fermented dairies, like yogurt and kefir.
  • Olive oil.
  • Fish, including frozen and canned fish.
  • Lentils and beans.
  • Frozen and fresh fruits and vegetables.
  • Herbs.

Mediterranean Diet 1 Week Sample Menu

7-days Mediterranean meal plans are as follows:

Day 1

Breakfast (Morning meal)

  • whole-wheat toast
  • sizzled tomatoes
  • 1 pan-fried egg
  • For supplementary calories, add another egg or a few sliced avocados to the toast.

Lunch (Afternoon meal)

  • 2 cups of brewed salad greens with cherry tomatoes and olives on top and stuffing of olive oil and vinegar.
  • 2 ounces of hummus.
  • whole-grain pita bread.

Dinner (Night meal)

  • grilled vegetables.
  • low-fat cheese as toppings.
  • whole-grain pizza with tomato sauce.
  • For combined calories, add some shredded chicken, tuna, or pine nuts, or ham to the pizza.

Day 2

Breakfast (Morning meal)

  • 1 cup of Greek yogurt
  • half a cup of fruits, such as blueberries, raspberries, or diced nectarines
  • For extra calories, add 1–2 ounces of almonds or walnuts.

Lunch (Afternoon meal)

  • whole-grain sandwich with sizzled vegetables, such as onion, zucchini, bell pepper, and eggplant.
  • To increase the calorie components, spread hummus or avocado on the bread before attaching the fillings.

Dinner (Night meal)

  • one grilled potato with olive oil and chives.
  • one part of baked cod or salmon with garlic and black pepper to add taste.

Day 3

Breakfast (Morning meal)

  • 1 cup of whole-grain oats with cinnamon, honey, and dates
  • filled with low-sugar fruits, such as raspberries
  • 1 ounce of shredded almonds (elective)

Lunch(Afternoon meal)

  • cooked white beans with spices, such as laurel, garlic, and cumin
  • 1 cup of arugula with an olive oil dressing and toppings of tomato, feta cheese, and cucumber

Dinner(Night meal)

  • one-half of a cup of whole-grain pasta with tomato sauce, grilled vegetables, and olive oil.
  • one tablespoon of Parmesan cheese.

Day 4

Breakfast (Morning meal)

  • 2-egg scramble with bell peppers, onions, and tomatoes.
  • top with 1 ounce of queso fresco or one-quarter of an avocado.

Lunch (Afternoon meal)

  • roasted anchovies in olive oil on whole-grain toast with a mixture of lemon juice.
  • a warm salad including 2 cups of steamed kale and tomatoes.

Dinner (Night meal)

  • 2 cups of steamed spinach with a mixture of herbs, and lemon juice.
  • one boiled artichoke with olive oil, salt, and garlic powder.
  • Add extra artichoke for a healthful, filling meal.

Day 5

Breakfast(Morning meal)

  • 1 cup of Greek yogurt with honey and cinnamon on top
  • blend in a minced apple and shredded almonds

Lunch (Afternoon meal)

  • 1 cup of quinoa with bell peppers, olives, and sun-dried tomatoes
  • grilled garbanzo beans with thyme and oregano
  • top with feta cheese crumbles or avocado (Alternatively)

Dinner (Night meal)

  • 2 cups of steamed kale with tomato, cucumber, olives, Parmesan cheese, and lemon juice.
  • 1 portion of grilled sardines with a part of lemon.

Day 6

Breakfast (Morning meal)

  • 2 slices of whole-grain toast with soft cheese, such as ricotta, or goat cheese, queso fresco.
  • add minced figs or blueberries for sweetness.

Lunch(Afternoon meal)

  • 2 cups of mixed greens with cucumber and tomato.
  • a small part of roasted chicken with a mixture of lemon juice and olive oil.

Dinner(Night meal)

  • eggplant
  • sweet potato
  • tomato
  • flip olive oil and heavy herbs before roasting
  • 1 cup of whole-grain couscous
  • oven-roasted vegetables, such as:
  • artichoke
  • carrot
  • zucchini

Day 7

Breakfast (Morning meal)

  • whole-grain oats with cinnamon, maple syrup, and dates.
  • top with low-sugar fruits, for instance, blackberries or raspberries.

Lunch (Afternoon meal)

  • stewed zucchini, yellow squash, onion, and potato in a herb sauce and tomato.

Dinner (Night meal)

  • 2 cups of greens, such as arugula or spinach, with tomato, olive oil, and olives.
  • a small part of white fish.
  • remaining vegetable stew from lunch.

Mediterranean Diet Manageable Shopping List

It is always a good concept to shop at the perimeter of the store. That is regularly where the whole foods are.

Always try to select the least processed option. Organic is most beneficial, but only if you can comfortably afford it. (5)

  • Condiments: Pepper, turmeric, cinnamon, sea salt etc.
  • Fish: Salmon, sardines, mackerel, trout.
  • Shrimp and shellfish.
  • Potatoes and sweet potatoes.
  • Cheese.
  • Greek yogurt.
  • Chicken.
  • Pastured or omega-3 enriched eggs.
  • Olives.
  • Extra virgin olive oil.
  • Vegetables: Onions, broccoli, spinach, kale, garlic, carrots etc.
  • Fruits: Apples, bananas, oranges, grapes, etc.
  • Berries: Strawberries, blueberries, etc.
  • Frozen veggies: Handpick mixes with healthy vegetables.
  • Grains: Whole-grain bread, whole-grain pasta, etc.
  • Legumes: Lentils, pulses, beans, etc.
  • Nuts: Almonds, walnuts, cashews, etc.
  • Seeds: Sunflower seeds, pumpkin seeds, etc.

It is best to remove all deleterious temptations from your home, along with sodas, ice cream, candy, pastries, crackers, processed foods, and white bread.

If you only possess healthy food in your home, you will consume healthy food.


Following a Mediterranean diet includes creating extended, sustainable dietary transformation.

Basically speaking, a person should strive for a diet that is rich in natural foods, comprising plenty of vegetables, whole grains, and beneficial fats.

Anyone who discovers that the diet does not feel satisfying should consult a dietitian. They can prescribe additional or another food to help enhance satiety.

Frequently Asked Questions (FAQ)

Thanks to all the types of food it offers, the diet is healthy and whole. Dairy products, proteins, good fats, vegetables, fruits, etc…

Everything that our organism requires is achievable through this diet.

About The Author