If you’re looking for a healthy diet that is easy to maintain and can aid in weight loss while promoting your overall health, look no further. The Mediterranean diet consistently comes out on top on the U.S. News & World Report Best Diets list, and it’s not hard to see why.
Research suggests a Mediterranean-style diet can reduce the risk for heart disease, certain cancers and other serious health conditions. The meal plan is filled with healthful foods to rev metabolism, strengthen bones, alleviate aches and pains, minimize belly fat, and boost energy and brain power.
What is the Mediterranean diet?
Since the Mediterranean Sea borders 16 different countries, each has their own traditions and variations on food selection and prep. However, the same basic diet principles apply:
- Eating is focused primarily on plant-based foods (think veggies, fruit, legumes, whole grains, nuts and seeds).
- Butter is replaced with olive oil.
- Fish, eggs and poultry are the animal proteins of choice.
- Red meat is limited to no more than a few times a month.
- Meals are flavored with various herbs and spices.
- Wine is enjoyed in moderation.
- Food is shared with friends and family.
7-day Mediterranean diet plan
This plan provides approximately 1,600 calories per day (which includes a glass of wine, a “daily cheat” and unlimited non-starchy vegetables; see below). Feel free to adjust higher or lower depending on your personal weight and health goals.
>>Get a printable meal plan here!
Here are a few tips for following a Mediterranean diet:
Breakfast options
- Greek omelet: Combine 1 egg and 3 egg whites with spinach, dill and optional feta. Add 1 slice of whole grain toast on the side.
- Oatmeal with fruit and nuts. Combine 1/2 cup dry oats with 1 cup unsweetened vanilla almond milk or skim milk. Top with 1/2 cup chopped fruit, 1 tablespoon chopped…
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