{"id":324,"date":"2021-07-24T00:28:11","date_gmt":"2021-07-23T18:28:11","guid":{"rendered":"https:\/\/breakfasting.net\/?p=324"},"modified":"2022-07-07T18:13:05","modified_gmt":"2022-07-07T12:13:05","slug":"mediterranean-diet-plan-for-beginners-and-recommended-foods","status":"publish","type":"post","link":"https:\/\/breakfasting.net\/mediterranean-diet-plan-for-beginners-and-recommended-foods\/","title":{"rendered":"Easiest Mediterranean Diet Plan for Beginners"},"content":{"rendered":"\n<figure class=\"wp-block-image aligncenter size-full\"><img decoding=\"async\" loading=\"lazy\" width=\"700\" height=\"450\" src=\"https:\/\/breakfasting.net\/wp-content\/uploads\/2021\/07\/Mediterranean-diet-plan.jpg\" alt=\"Mediterranean Diet Plan\" class=\"wp-image-326\" srcset=\"https:\/\/breakfasting.net\/wp-content\/uploads\/2021\/07\/Mediterranean-diet-plan.jpg 700w, https:\/\/breakfasting.net\/wp-content\/uploads\/2021\/07\/Mediterranean-diet-plan-300x193.jpg 300w\" sizes=\"(max-width: 700px) 100vw, 700px\" \/><figcaption>Photo: Rights to edit from canvas<\/figcaption><\/figure>\n\n\n\n<p>There are several diets globally suggested by specialists as the Mediterranean diet. That is because it is not literally a diet at all. \u201cMy ideal part of the Mediterranean way of eating is that it absolutely is about a lifestyle,\u201d declares New York City-based Rachel Berman, RD, CDN, writer of the Mediterranean Diet for Dummies.<\/p>\n\n\n\n<p>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, <a href=\"https:\/\/breakfasting.net\/carbs-in-green-beans\/\">beans<\/a>, olive oil, and nut &amp; seeds.<\/p>\n\n\n\n<p><strong>The principal components of the Mediterranean diet involve:<\/strong> (<a href=\"https:\/\/www.nhs.uk\/live-well\/eat-well\/what-is-a-mediterranean-diet\/\" target=\"_blank\" rel=\"noreferrer noopener\">1<\/a>)<\/p>\n\n\n\n<ul><li>Daily eating of vegetables, fruits, whole grains, and healthy fats.<\/li><li>Controlled portions of dairy products.<\/li><li>Limited consumption of red meat.<\/li><li>Hebdomadal consumption of eggs, poultry, beans, and fish.<\/li><\/ul>\n\n\n\n<p>The Mediterranean diet <a href=\"https:\/\/breakfasting.net\/low-carb-vegetables-and-fruits\/\">highlights fruits, vegetables<\/a>, and whole grains, and it constitutes less dairy and meat than a common Western diet.<\/p>\n\n\n\n<p>This article describes what the Mediterranean diet is and provides a 7-day meal plan for people to follow.<\/p>\n\n\n\t\t\t\t<div class=\"wp-block-uagb-table-of-contents uagb-toc__align-left uagb-toc__columns-1 uagb-toc__collapse uagb-block-182d94e8     \"\n\t\t\t\t\tdata-scroll= \"1\"\n\t\t\t\t\tdata-offset= \"30\"\n\t\t\t\t\tstyle=\"\"\n\t\t\t\t>\n\t\t\t\t<div class=\"uagb-toc__wrap\">\n\t\t\t\t\t\t<div class=\"uagb-toc__title\">\n\t\t\t\t\t\t\tTable Of Contents\t\t\t\t\t\t\t\t\t\t\t\t\t<svg xmlns=\"https:\/\/www.w3.org\/2000\/svg\" viewBox= \"0 0 384 512\"><path d=\"M192 384c-8.188 0-16.38-3.125-22.62-9.375l-160-160c-12.5-12.5-12.5-32.75 0-45.25s32.75-12.5 45.25 0L192 306.8l137.4-137.4c12.5-12.5 32.75-12.5 45.25 0s12.5 32.75 0 45.25l-160 160C208.4 380.9 200.2 384 192 384z\"><\/path><\/svg>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<div class=\"uagb-toc__list-wrap\">\n\t\t\t\t\t\t<ol class=\"uagb-toc__list\"><li class=\"uagb-toc__list\"><a href=\"#scientific-health-benefits-of-the-mediterranean-diet\" class=\"uagb-toc-link__trigger\">Scientific Health Benefits of the Mediterranean Diet<\/a><ul class=\"uagb-toc__list\"><li class=\"uagb-toc__list\"><a href=\"#1-weight-loss\" class=\"uagb-toc-link__trigger\">1. Weight loss<\/a><li class=\"uagb-toc__list\"><li class=\"uagb-toc__list\"><a href=\"#2-decreasing-the-risk-of-cardiovascular-disease\" class=\"uagb-toc-link__trigger\">2. Decreasing the risk of cardiovascular disease<\/a><li class=\"uagb-toc__list\"><li class=\"uagb-toc__list\"><a href=\"#3-promoting-sleep-quality\" class=\"uagb-toc-link__trigger\">3. Promoting sleep quality<\/a><\/li><\/ul><\/li><li class=\"uagb-toc__list\"><a href=\"#easiest-mediterranean-diet-plans-for-beginners\" class=\"uagb-toc-link__trigger\">Easiest Mediterranean Diet Plans for Beginners<\/a><ul class=\"uagb-toc__list\"><li class=\"uagb-toc__list\"><a href=\"#mediterranean-diet-foods-list\" class=\"uagb-toc-link__trigger\">Mediterranean Diet Foods List<\/a><li class=\"uagb-toc__list\"><li class=\"uagb-toc__list\"><a href=\"#mediterranean-diet-1-week-sample-menu\" class=\"uagb-toc-link__trigger\">Mediterranean Diet 1 Week Sample Menu<\/a><ul class=\"uagb-toc__list\"><li class=\"uagb-toc__list\"><a href=\"#day-1\" class=\"uagb-toc-link__trigger\">Day 1<\/a><li class=\"uagb-toc__list\"><li class=\"uagb-toc__list\"><a href=\"#day-2\" class=\"uagb-toc-link__trigger\">Day 2<\/a><li class=\"uagb-toc__list\"><li class=\"uagb-toc__list\"><a href=\"#day-3\" class=\"uagb-toc-link__trigger\">Day 3<\/a><li class=\"uagb-toc__list\"><li class=\"uagb-toc__list\"><a href=\"#day-4\" class=\"uagb-toc-link__trigger\">Day 4<\/a><li class=\"uagb-toc__list\"><li class=\"uagb-toc__list\"><a href=\"#day-5\" class=\"uagb-toc-link__trigger\">Day 5<\/a><li class=\"uagb-toc__list\"><li class=\"uagb-toc__list\"><a href=\"#day-6\" class=\"uagb-toc-link__trigger\">Day 6<\/a><li class=\"uagb-toc__list\"><li class=\"uagb-toc__list\"><a href=\"#day-7\" class=\"uagb-toc-link__trigger\">Day 7<\/a><\/li><\/ul><\/li><\/ul><\/li><\/ul><\/li><li class=\"uagb-toc__list\"><a href=\"#mediterranean-diet-manageable-shopping-list\" class=\"uagb-toc-link__trigger\">Mediterranean Diet Manageable Shopping List<\/a><li class=\"uagb-toc__list\"><a href=\"#conclusion\" class=\"uagb-toc-link__trigger\">Conclusion<\/a><li class=\"uagb-toc__list\"><a href=\"#frequently-asked-questions-faq\" class=\"uagb-toc-link__trigger\">Frequently Asked Questions (FAQ)<\/a><\/ul><\/ul><\/ul><\/ol>\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\n\n\n<h2 class=\"wp-block-heading\">Scientific Health Benefits of the Mediterranean Diet<\/h2>\n\n\n\n<p>The Mediterranean diet was declared the best diet by U.S. News &amp; World Report for a purpose\u2014it 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.<\/p>\n\n\n\n<p><strong>The benefits of a Mediterranean diet involve:<\/strong><\/p>\n\n\n\n<h3 class=\"wp-block-heading\">1. Weight loss<\/h3>\n\n\n\n<p>The Mediterranean diet may also be effective for people who are trying to drop weight.<\/p>\n\n\n\n<p>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 <a href=\"https:\/\/breakfasting.net\/best-weight-loss-programs-that-works\/\">standard weight-loss diets<\/a>. (<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5764193\/\" target=\"_blank\" rel=\"noreferrer noopener\">2<\/a>)<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">2. Decreasing the risk of cardiovascular disease<\/h3>\n\n\n\n<p>Evidence proposes that a Mediterranean diet may decrease the danger of cardiovascular disease. A study highlighted in <a href=\"https:\/\/www.nejm.org\/doi\/full\/10.1056\/NEJMoa1200303\" target=\"_blank\" rel=\"noreferrer noopener\">The New England Journal of Medicine analyzed<\/a> two Mediterranean diets with a restricted diet for approximately 5 years.<\/p>\n\n\n\n<p>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.<\/p>\n\n\n\n<p>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.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">3. Promoting sleep quality<\/h3>\n\n\n\n<p>In a 2018 research trusted Source, researchers investigated how the Mediterranean diet influences sleep.<\/p>\n\n\n\n<p>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. (<a href=\"https:\/\/www.medscape.com\/viewarticle\/902107\" target=\"_blank\" rel=\"noreferrer noopener\">3<\/a>)<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Easiest Mediterranean Diet Plans for Beginners<\/h2>\n\n\n\n<figure class=\"wp-block-image aligncenter size-full\"><img decoding=\"async\" loading=\"lazy\" width=\"700\" height=\"450\" src=\"https:\/\/breakfasting.net\/wp-content\/uploads\/2021\/07\/Mediterranean-meal-plan.jpg\" alt=\"Mediterranean diet plan\" class=\"wp-image-2310\" srcset=\"https:\/\/breakfasting.net\/wp-content\/uploads\/2021\/07\/Mediterranean-meal-plan.jpg 700w, https:\/\/breakfasting.net\/wp-content\/uploads\/2021\/07\/Mediterranean-meal-plan-300x193.jpg 300w\" sizes=\"(max-width: 700px) 100vw, 700px\" \/><\/figure>\n\n\n\n<p>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 <a href=\"https:\/\/breakfasting.net\/intermittent-fasting-diet-plan\/\">most of a meal<\/a>.<\/p>\n\n\n\n<p>People following the diet generally cook these foods using healthful fats, such as olive oil, and combine plenty of delicious spices.<\/p>\n\n\n\n<p>Meals may incorporate small portions of fish, meat, or eggs. Water and sparkling water are traditional drink preferences.<\/p>\n\n\n\n<p><strong>People on a Mediterranean diet \u2018shun\u2019 the following foods:<\/strong><\/p>\n\n\n\n<ul><li>foods with extra sugars, such as candies, sodas, and pastries.<\/li><li>deli meats, hot dogs, and other prepared meats.<\/li><li>processed or batched foods.<\/li><li>refined grains, such as white bread, white pasta, and pizza dough including white flour.<\/li><li>refined oils, which contain canola oil and soybean oil.<\/li><\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">Mediterranean Diet Foods List<\/h3>\n\n\n\n<ul><li>Whole grains, like oatmeal, whole-wheat pasta, brown rice, and quinoa. (<a href=\"https:\/\/www.healthline.com\/nutrition\/mediterranean-diet-meal-plan\" target=\"_blank\" rel=\"noreferrer noopener\">4<\/a>)<\/li><li>Nuts, <a href=\"https:\/\/breakfasting.net\/health-benefits-of-peanut-butter-nutrition-and-calories\/\">nut butter<\/a>, and seeds.<\/li><li>Eggs.<\/li><li>Fermented dairies, like yogurt and kefir.<\/li><li>Olive oil.<\/li><li>Fish, including frozen and canned fish.<\/li><li>Lentils and beans.<\/li><li>Frozen and <a href=\"https:\/\/amzn.to\/3ORvd5O\" target=\"_blank\" rel=\"noreferrer noopener nofollow\">fresh fruits and vegetables<\/a>.<\/li><li>Herbs.<\/li><\/ul>\n\n\n\n<h3 class=\"wp-block-heading\" style=\"font-size:25px\"><meta charset=\"utf-8\">Mediterranean Diet 1 Week Sample Menu<\/h3>\n\n\n\n<p><strong>7-days Mediterranean meal plans are as follows:<\/strong><\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 1<\/strong><\/h4>\n\n\n\n<p><strong>Breakfast (Morning meal)<\/strong><\/p>\n\n\n\n<ul><li>whole-wheat toast<\/li><li>sizzled tomatoes<\/li><li>1 pan-fried egg<\/li><li>For supplementary calories, add another egg or a few <a href=\"https:\/\/breakfasting.net\/what-are-the-health-benefits-of-avocado-nutrition-and-calories\/\">sliced avocados<\/a> to the toast.<\/li><\/ul>\n\n\n\n<p><strong>Lunch (Afternoon meal)<\/strong><\/p>\n\n\n\n<ul><li>2 cups of brewed salad greens with cherry tomatoes and olives on top and stuffing of olive oil and vinegar.<\/li><li>2 ounces of hummus.<\/li><li>whole-grain pita bread.<\/li><\/ul>\n\n\n\n<p><strong>Dinner (Night meal)<\/strong><\/p>\n\n\n\n<ul><li>grilled vegetables.<\/li><li>low-fat cheese as toppings.<\/li><li>whole-grain pizza with tomato sauce.<\/li><li>For combined calories, add some shredded chicken, tuna, or pine nuts, or ham to the pizza.<\/li><\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 2<\/strong><\/h4>\n\n\n\n<p><strong>Breakfast (Morning meal)<\/strong><\/p>\n\n\n\n<ul><li>1 cup of Greek yogurt<\/li><li>half a cup of fruits, such as blueberries, raspberries, or diced nectarines<\/li><li>For extra calories, add 1\u20132 ounces of <a href=\"https:\/\/breakfasting.net\/health-benefits-of-almond-butter-substitute\/\">almonds<\/a> or walnuts.<\/li><\/ul>\n\n\n\n<p><strong>Lunch (Afternoon meal)<\/strong><\/p>\n\n\n\n<ul><li>whole-grain sandwich with sizzled vegetables, such as onion, zucchini, bell pepper, and eggplant.<\/li><li>To increase the calorie components, spread hummus or avocado on the bread before attaching the fillings.<\/li><\/ul>\n\n\n\n<p><strong>Dinner (Night meal)<\/strong><\/p>\n\n\n\n<ul><li>one grilled potato with olive oil and chives.<\/li><li>one part of baked cod or salmon with garlic and black pepper to add taste.<\/li><\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Day 3<\/strong><\/h4>\n\n\n\n<p><strong>Breakfast (Morning meal)<\/strong><\/p>\n\n\n\n<ul><li>1 cup of whole-grain oats with cinnamon, honey, and dates<\/li><li>filled with low-sugar fruits, such as raspberries<\/li><li>1 ounce of shredded almonds (elective)<\/li><\/ul>\n\n\n\n<p><strong>Lunch(Afternoon meal)<\/strong><\/p>\n\n\n\n<ul><li>cooked white beans with spices, such as laurel, garlic, and cumin<\/li><li>1 cup of arugula with an olive oil dressing and toppings of tomato, feta cheese, and cucumber<\/li><\/ul>\n\n\n\n<p><strong>Dinner(Night meal)<\/strong><\/p>\n\n\n\n<ul><li>one-half of a cup of whole-grain pasta with tomato sauce, grilled vegetables, and olive oil.<\/li><li>one tablespoon of Parmesan cheese.<\/li><\/ul>\n\n\n\n<h4 class=\"wp-block-heading\">Day 4<\/h4>\n\n\n\n<p><strong>Breakfast (Morning meal)<\/strong><\/p>\n\n\n\n<ul><li>2-egg scramble with bell peppers, onions, and tomatoes.<\/li><li>top with 1 ounce of queso fresco or one-quarter of an avocado.<\/li><\/ul>\n\n\n\n<p><strong>Lunch (Afternoon meal)<\/strong><\/p>\n\n\n\n<ul><li>roasted anchovies in olive oil on whole-grain toast with a mixture of <a href=\"https:\/\/breakfasting.net\/does-lemon-water-break-your-fast\/\">lemon juice<\/a>.<\/li><li>a warm salad including 2 cups of steamed kale and tomatoes.<\/li><\/ul>\n\n\n\n<p><strong>Dinner (Night meal)<\/strong><\/p>\n\n\n\n<ul><li>2 cups of steamed spinach with a mixture of herbs, and lemon juice.<\/li><li>one boiled artichoke with olive oil, salt, and garlic powder.<\/li><li>Add extra artichoke for a healthful, filling meal.<\/li><\/ul>\n\n\n\n<h4 class=\"wp-block-heading\">Day 5<\/h4>\n\n\n\n<p><strong>Breakfast(Morning meal)<\/strong><\/p>\n\n\n\n<ul><li>1 cup of Greek yogurt with honey and cinnamon on top<\/li><li>blend in a minced apple and shredded almonds<\/li><\/ul>\n\n\n\n<p><strong>Lunch (Afternoon meal)<\/strong><\/p>\n\n\n\n<ul><li>1 cup of quinoa with bell peppers, olives, and sun-dried tomatoes<\/li><li>grilled garbanzo beans with thyme and oregano<\/li><li>top with feta cheese crumbles or avocado (Alternatively)<\/li><\/ul>\n\n\n\n<p><strong>Dinner (Night meal)<\/strong><\/p>\n\n\n\n<ul><li>2 cups of steamed kale with tomato, cucumber, olives, Parmesan cheese, and lemon juice.<\/li><li>1 portion of grilled sardines with a part of lemon.<\/li><\/ul>\n\n\n\n<h4 class=\"wp-block-heading\">Day 6<\/h4>\n\n\n\n<p><strong>Breakfast (Morning meal)<\/strong><\/p>\n\n\n\n<ul><li>2 slices of whole-grain toast with soft cheese, such as ricotta, or goat cheese, queso fresco.<\/li><li>add minced figs or blueberries for sweetness.<\/li><\/ul>\n\n\n\n<p><strong>Lunch(Afternoon meal)<\/strong><\/p>\n\n\n\n<ul><li>2 cups of mixed greens with cucumber and tomato.<\/li><li>a small part of roasted chicken with a mixture of lemon juice and olive oil.<\/li><\/ul>\n\n\n\n<p><strong>Dinner(Night meal)<\/strong><\/p>\n\n\n\n<ul><li>eggplant<\/li><li>sweet potato<\/li><li>tomato<\/li><li>flip olive oil and heavy herbs before roasting<\/li><li>1 cup of whole-grain couscous<\/li><li>oven-roasted vegetables, such as:<\/li><li>artichoke<\/li><li>carrot<\/li><li>zucchini<\/li><\/ul>\n\n\n\n<h4 class=\"wp-block-heading\">Day 7<\/h4>\n\n\n\n<p><strong>Breakfast (Morning meal)<\/strong><\/p>\n\n\n\n<ul><li>whole-grain oats with cinnamon, maple syrup, and dates.<\/li><li>top with low-sugar fruits, for instance, blackberries or raspberries.<\/li><\/ul>\n\n\n\n<p><strong>Lunch (Afternoon meal)<\/strong><\/p>\n\n\n\n<ul><li>stewed zucchini, yellow squash, onion, and potato in a herb sauce and tomato.<\/li><\/ul>\n\n\n\n<p><strong>Dinner (Night meal)<\/strong><\/p>\n\n\n\n<ul><li>2 cups of greens, such as arugula or spinach, with tomato, olive oil, and olives.<\/li><li>a small part of white fish.<\/li><li>remaining vegetable stew from lunch.<\/li><\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">Mediterranean Diet Manageable Shopping List<\/h2>\n\n\n\n<p>It is always a good concept to shop at the perimeter of the store. That is regularly where the whole foods are.<\/p>\n\n\n\n<p>Always try to select the least processed option. Organic is most beneficial, but only if you can comfortably afford it. (<a href=\"https:\/\/www.popsugar.com\/fitness\/Mediterranean-Diet-Shopping-List-44805673\" target=\"_blank\" rel=\"noreferrer noopener\">5<\/a>)<\/p>\n\n\n\n<ul><li><strong>Condiments<\/strong>: Pepper, turmeric, cinnamon, sea salt etc.<\/li><li><strong>Fish:<\/strong> Salmon, sardines, mackerel, trout.<\/li><li><strong>Shrimp and shellfish.<\/strong><\/li><li><strong>Potatoes and sweet potatoes.<\/strong><\/li><li><strong>Cheese.<\/strong><\/li><li><strong>Greek yogurt.<\/strong><\/li><li><strong>Chicken.<\/strong><\/li><li><strong>Pastured or omega-3 enriched eggs<\/strong>.<\/li><li><strong>Olives.<\/strong><\/li><li><strong>Extra virgin olive oil.<\/strong><\/li><li><strong>Vegetables:<\/strong> Onions, broccoli, spinach, kale, garlic, carrots etc.<\/li><li><strong>Fruits:<\/strong> Apples, bananas, oranges, grapes, etc.<\/li><li><strong>Berries:<\/strong> Strawberries, blueberries, etc.<\/li><li><strong>Frozen veggies: <\/strong>Handpick mixes with healthy vegetables.<\/li><li><strong>Grains:<\/strong> Whole-grain bread, whole-grain pasta, etc.<\/li><li><strong>Legumes<\/strong>: Lentils, pulses, beans, etc.<\/li><li><strong>Nuts:<\/strong> Almonds, walnuts, cashews, etc.<\/li><li><strong>Seeds:<\/strong> Sunflower seeds, pumpkin seeds, etc.<\/li><\/ul>\n\n\n\n<p>It is best to remove all deleterious temptations from your home, along with sodas, ice cream, candy, pastries, crackers, processed foods, and white bread.<\/p>\n\n\n\n<p>If you only possess healthy food in your home, you will <a href=\"https:\/\/breakfasting.net\/low-carb-snacks-for-diabetics\/\">consume healthy food<\/a>.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Conclusion<\/h2>\n\n\n\n<p>Following a Mediterranean diet includes creating extended, sustainable dietary transformation.<\/p>\n\n\n\n<p>Basically speaking, a person should strive for a diet that is rich in natural foods, comprising plenty of vegetables, whole grains, and beneficial fats.<\/p>\n\n\n\n<p>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.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Frequently Asked Questions (FAQ)<\/h2>\n\n\n\n<div class=\"wp-block-uagb-faq uagb-faq__outer-wrap uagb-block-4f1a8eef uagb-faq-icon-row uagb-faq-layout-accordion uagb-faq-expand-first-false uagb-faq-inactive-other-true uagb-faq-equal-height\" data-faqtoggle=\"true\" role=\"tablist\"><script type=\"application\/ld+json\">{\"@context\":\"https:\/\/schema.org\",\"@type\":\"FAQPage\",\"@id\":\"https:\/\/breakfasting.net\/mediterranean-diet-plan-for-beginners-and-recommended-foods\/\",\"mainEntity\":[{\"@type\":\"Question\",\"name\":\"Is it true that the Mediterranean diet is just another trendy diet?\",\"acceptedAnswer\":{\"@type\":\"Answer\",\"text\":\"Initially, the Mediterranean diet is a way of life. It is not a brief diet to lose weight but a way of consuming should be followed in the long term. It is a way of consuming that is manageable and has been demonstrated consistently to enhance health and decrease the risk of chronic illnesses.\"}},{\"@type\":\"Question\",\"name\":\"Why is it named the Mediterranean Diet?\",\"acceptedAnswer\":{\"@type\":\"Answer\",\"text\":\"This way of consuming is characteristic of the countries which encircle the Mediterranean Sea, such as Lebanon, Libya, Croatia, Israel, Greece, Albania, Algeria, Turkey, Tunisia, Malta, Syria, Morocco, Egypt, Italy, Spain, and France.\"}},{\"@type\":\"Question\",\"name\":\"Why should I continue the Mediterranean Diet?\",\"acceptedAnswer\":{\"@type\":\"Answer\",\"text\":\"Studies conducted over the last 6 decades have demonstrated that the Mediterranean diet is one of the &lt;a href=\\\"https:\/\/medium.com\/ask-nutrition\/what-are-the-benefits-of-paleo-diet-and-facts-you-should-know-2d28f8d7f008\\\" target=\\\"_blank\\\" rel=\\\"noreferrer noopener\\\">healthiest diets&lt;\/a> in the world.\"}}]}<\/script><div class=\"uagb-faq__wrap uagb-buttons-layout-wrap\">\n<div class=\"wp-block-uagb-faq-child uagb-faq-child__outer-wrap uagb-block-df2206d9\"><div class=\"uagb-faq-child__wrapper\"><div class=\"uagb-faq-item\" role=\"tab\" tabindex=\"0\"><div class=\"uagb-faq-questions-button uagb-faq-questions\"><span class=\"uagb-icon uagb-faq-icon-wrap\"><svg xmlns=\"http:\/\/www.w3.org\/2000\/svg\" viewBox=\"0 0 448 512\"><path d=\"M416 208H272V64c0-17.67-14.33-32-32-32h-32c-17.67 0-32 14.33-32 32v144H32c-17.67 0-32 14.33-32 32v32c0 17.67 14.33 32 32 32h144v144c0 17.67 14.33 32 32 32h32c17.67 0 32-14.33 32-32V304h144c17.67 0 32-14.33 32-32v-32c0-17.67-14.33-32-32-32z\"><\/path><\/svg><\/span><span class=\"uagb-icon-active uagb-faq-icon-wrap\"><svg xmlns=\"http:\/\/www.w3.org\/2000\/svg\" viewBox=\"0 0 448 512\"><path d=\"M416 208H32c-17.67 0-32 14.33-32 32v32c0 17.67 14.33 32 32 32h384c17.67 0 32-14.33 32-32v-32c0-17.67-14.33-32-32-32z\"><\/path><\/svg><\/span><span class=\"uagb-question\">Is it true that the Mediterranean diet is just another trendy diet?<\/span><\/div><div class=\"uagb-faq-content\"><span><p>Initially, the Mediterranean diet is a way of life. It is not a brief diet to lose weight but a way of consuming should be followed in the long term. It is a way of consuming that is manageable and has been demonstrated consistently to enhance health and decrease the risk of chronic illnesses.<\/p><\/span><\/div><\/div><\/div><\/div>\n\n\n\n<div class=\"wp-block-uagb-faq-child uagb-faq-child__outer-wrap uagb-block-d2aeb4df\"><div class=\"uagb-faq-child__wrapper\"><div class=\"uagb-faq-item\" role=\"tab\" tabindex=\"0\"><div class=\"uagb-faq-questions-button uagb-faq-questions\"><span class=\"uagb-icon uagb-faq-icon-wrap\"><svg xmlns=\"http:\/\/www.w3.org\/2000\/svg\" viewBox=\"0 0 448 512\"><path d=\"M416 208H272V64c0-17.67-14.33-32-32-32h-32c-17.67 0-32 14.33-32 32v144H32c-17.67 0-32 14.33-32 32v32c0 17.67 14.33 32 32 32h144v144c0 17.67 14.33 32 32 32h32c17.67 0 32-14.33 32-32V304h144c17.67 0 32-14.33 32-32v-32c0-17.67-14.33-32-32-32z\"><\/path><\/svg><\/span><span class=\"uagb-icon-active uagb-faq-icon-wrap\"><svg xmlns=\"http:\/\/www.w3.org\/2000\/svg\" viewBox=\"0 0 448 512\"><path d=\"M416 208H32c-17.67 0-32 14.33-32 32v32c0 17.67 14.33 32 32 32h384c17.67 0 32-14.33 32-32v-32c0-17.67-14.33-32-32-32z\"><\/path><\/svg><\/span><span class=\"uagb-question\">Why is it named the Mediterranean Diet?<\/span><\/div><div class=\"uagb-faq-content\"><span><p>This way of consuming is characteristic of the countries which encircle the Mediterranean Sea, such as Lebanon, Libya, Croatia, Israel, Greece, Albania, Algeria, Turkey, Tunisia, Malta, Syria, Morocco, Egypt, Italy, Spain, and France.<\/p><\/span><\/div><\/div><\/div><\/div>\n\n\n\n<div class=\"wp-block-uagb-faq-child uagb-faq-child__outer-wrap uagb-block-49fa1c91\"><div class=\"uagb-faq-child__wrapper\"><div class=\"uagb-faq-item\" role=\"tab\" tabindex=\"0\"><div class=\"uagb-faq-questions-button uagb-faq-questions\"><span class=\"uagb-icon uagb-faq-icon-wrap\"><svg xmlns=\"http:\/\/www.w3.org\/2000\/svg\" viewBox=\"0 0 448 512\"><path d=\"M416 208H272V64c0-17.67-14.33-32-32-32h-32c-17.67 0-32 14.33-32 32v144H32c-17.67 0-32 14.33-32 32v32c0 17.67 14.33 32 32 32h144v144c0 17.67 14.33 32 32 32h32c17.67 0 32-14.33 32-32V304h144c17.67 0 32-14.33 32-32v-32c0-17.67-14.33-32-32-32z\"><\/path><\/svg><\/span><span class=\"uagb-icon-active uagb-faq-icon-wrap\"><svg xmlns=\"http:\/\/www.w3.org\/2000\/svg\" viewBox=\"0 0 448 512\"><path d=\"M416 208H32c-17.67 0-32 14.33-32 32v32c0 17.67 14.33 32 32 32h384c17.67 0 32-14.33 32-32v-32c0-17.67-14.33-32-32-32z\"><\/path><\/svg><\/span><span class=\"uagb-question\">Why should I continue the Mediterranean Diet?<\/span><\/div><div class=\"uagb-faq-content\"><span><p>Studies conducted over the last 6 decades have demonstrated that the Mediterranean diet is one of the <a href=\"https:\/\/medium.com\/ask-nutrition\/what-are-the-benefits-of-paleo-diet-and-facts-you-should-know-2d28f8d7f008\" target=\"_blank\" rel=\"noreferrer noopener\">healthiest diets<\/a> in the world.<\/p><\/span><\/div><\/div><\/div><\/div>\n<\/div><\/div>\n\n\n\n<p>Thanks to all the types of food it offers, the diet is healthy and whole. Dairy products, proteins, good fats, vegetables, fruits, etc\u2026<\/p>\n\n\n\n<p>Everything that our organism requires is achievable through this diet.<\/p>\n\n\n\n<p><meta charset=\"utf-8\"><div class=\"su-spoiler su-spoiler-style-fancy su-spoiler-icon-plus su-spoiler-closed\" data-scroll-offset=\"0\" data-anchor-in-url=\"no\"><div class=\"su-spoiler-title\" tabindex=\"0\" role=\"button\"><span class=\"su-spoiler-icon\"><\/span>Sources<\/div><div class=\"su-spoiler-content su-u-clearfix su-u-trim\">\n\n\n\n<ul><li><a href=\"https:\/\/www.nhs.uk\/live-well\/eat-well\/what-is-a-mediterranean-diet\/\" target=\"_blank\" rel=\"noreferrer noopener\">https:\/\/www.nhs.uk\/live-well\/eat-well\/what-is-a-mediterranean-diet\/<\/a> (2020, nhs.uk)<\/li><li><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5764193\/\" target=\"_blank\" rel=\"noreferrer noopener\">https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5764193\/<\/a> (2018, ncbi.nlm.nih.gov)<\/li><li><a href=\"https:\/\/www.nejm.org\/doi\/full\/10.1056\/NEJMoa1200303\" target=\"_blank\" rel=\"noreferrer noopener\">https:\/\/www.nejm.org\/doi\/full\/10.1056\/NEJMoa1200303<\/a> (2013, nejm.org)<\/li><li><a href=\"https:\/\/www.medscape.com\/viewarticle\/902107\" target=\"_blank\" rel=\"noreferrer noopener\">https:\/\/www.medscape.com\/viewarticle\/902107<\/a> (2018, medscape.com)<\/li><li><a href=\"https:\/\/www.healthline.com\/nutrition\/mediterranean-diet-meal-plan\" target=\"_blank\" rel=\"noreferrer noopener\">https:\/\/www.healthline.com\/nutrition\/mediterranean-diet-meal-plan<\/a> (2018, healthline.com)<\/li><li><a href=\"https:\/\/www.popsugar.com\/fitness\/Mediterranean-Diet-Shopping-List-44805673\" target=\"_blank\" rel=\"noreferrer noopener\">https:\/\/www.popsugar.com\/fitness\/Mediterranean-Diet-Shopping-List-44805673<\/a> (2018, popsugar.com)<\/li><\/ul>\n\n\n\n<p><meta charset=\"utf-8\"><\/div><\/div>\n","protected":false},"excerpt":{"rendered":"<p>There are several diets globally suggested by specialists as the Mediterranean diet. That is because it is not literally a diet at all. \u201cMy ideal part of the Mediterranean way &hellip;<\/p>\n<p class=\"read-more\"> <a class=\"ast-button\" href=\"https:\/\/breakfasting.net\/mediterranean-diet-plan-for-beginners-and-recommended-foods\/\"> <span class=\"screen-reader-text\">Easiest Mediterranean Diet Plan for Beginners<\/span> Read in Detail \u00bb<\/a><\/p>\n","protected":false},"author":6,"featured_media":326,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_uag_custom_page_level_css":"","wprm-recipe-roundup-name":"","wprm-recipe-roundup-description":"","site-sidebar-layout":"default","site-content-layout":"default","ast-global-header-display":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","footnotes":""},"categories":[47],"tags":[48],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v21.1 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Easiest Mediterranean Diet Plan for Beginners<\/title>\n<meta name=\"description\" content=\"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\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/breakfasting.net\/mediterranean-diet-plan-for-beginners-and-recommended-foods\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Easiest Mediterranean Diet Plan for Beginners\" \/>\n<meta property=\"og:description\" content=\"Photo: Rights to edit from canvas There are several diets globally suggested by specialists as the Mediterranean diet. 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That is because it is not literally a diet at all. \u201cMy ideal part of the Mediterranean way &hellip; Easiest Mediterranean Diet Plan for Beginners Read in Detail \u00bb","_links":{"self":[{"href":"https:\/\/breakfasting.net\/wp-json\/wp\/v2\/posts\/324"}],"collection":[{"href":"https:\/\/breakfasting.net\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/breakfasting.net\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/breakfasting.net\/wp-json\/wp\/v2\/users\/6"}],"replies":[{"embeddable":true,"href":"https:\/\/breakfasting.net\/wp-json\/wp\/v2\/comments?post=324"}],"version-history":[{"count":3,"href":"https:\/\/breakfasting.net\/wp-json\/wp\/v2\/posts\/324\/revisions"}],"predecessor-version":[{"id":2312,"href":"https:\/\/breakfasting.net\/wp-json\/wp\/v2\/posts\/324\/revisions\/2312"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/breakfasting.net\/wp-json\/wp\/v2\/media\/326"}],"wp:attachment":[{"href":"https:\/\/breakfasting.net\/wp-json\/wp\/v2\/media?parent=324"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/breakfasting.net\/wp-json\/wp\/v2\/categories?post=324"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/breakfasting.net\/wp-json\/wp\/v2\/tags?post=324"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}