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Mediterranean Diet Guide: 7-day Meal Plan for Healthy Weight Loss

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Out of many diets, experts will almost always recommend that you choose the one that reduces body weight gradually while eating all the necessary nutrients that our body needs to function properly.

That’s why, if you are looking for a healthy weight loss solution without the annoying yo-yo effect, the Mediterranean diet should be your #1 choice.

Whenever I mention this diet, almost everyone first thinks of kebab!

However, this style of eating is based on traditional Mediterranean food.

Meals such as kebab are actually the result of influence from the western countries and are considered as unhealthy fast food.

Just when you thought that you can lose weight with kebab, I ruined your dreams 🙂

Don’t worry and believe me when I say that the Mediterranean dishes are the most delicious and refreshing meals you’ll ever have!

Allowed food

Mediterranean cuisine is based on ingredients with a low percentage of saturated fats and proteins. Fruits, vegetables, legumes, cereals, cheese, yogurt and of course olive oil are going to be your everyday ingredients.

Meat, fish or eggs are recommended once or twice a week.

To make things tastier, I recommend experimenting with herbs and spices.

A glass of red wine is an almost inevitable ritual with every dinner.

Many are surprised by the fact that this diet includes a high percentage of fat, almost 40%. You have to understand that those are GOOD fats from healthy sources such as fish and nuts. These fats are not only good for your over health, but will keep your body in great shape.

Before you begin with this diet, you have to know exactly what to expect.

One thing is for sure, results won’t be visible fast. For example, you won’t lose 10 pounds in 10 days.

You’ll lose weight gradually, and with regular physical exercise and positive mindset, you’ll clear the path for perfect shape and health.

If for whatever reason, you’re looking for a way to lose weight fast, then I suggest to check out the Danish diet or some similar short-term diet plans.


Mediterranean style of eating features small meal portions. Whenever I traveled to Greece I was surprised at how small the portions were.

I always said: “It’s expensive to feel full on this diet!

That is until I understood the approach.

Calories are not counted, but they never overeat.

They eat small portions, but well-balanced and several times throughout a day.

They eat the right amount of proteins, carbohydrates and fasts.

Nothing too much and nothing too little.

Mediterranean cuisine is unthinkable without olive oil. It is used in almost every salad. If you have ever visited any country in the Mediterranean region, you have probably noticed lots of olive groves along the coast.

As Mediterranean countries have very mild winters, they are able to have fresh vegetables all year round. Fresh fruits and vegetables are an integral part of almost every meal.

Processed soda drinks are not welcome here!

In Italy, for example, before serving a meal, they serve you with a glass of water. This is because a glass of water before meals reduces appetite, keeps you hydrated and improves digestion.

Freshly squeezed orange, kiwi or grapefruit juices are also consumed in large quantities.

Although these areas are known for pizzas and gyros, locals don’t eat them very often. They tend to eat quality and traditional food based on fresh vegetables and fruits.

By the way, a similar diet to this one is the Cretan diet. But let’s leave that for another post.

What to avoid

During the Mediterranean diet forget about the following food:

  • White bread
  • Carbonated juices and sweets
  • Processed meat products such as salami, canned meat, pate, etc.
  • Processed oils and margarine

7-day meal plan


Breakfast: Freshly squeezed orange juice and whole grain toast with honey
Lunch: Sandwich with vegetables
Dinner: Salad with tuna seasoned with olive oil


Breakfast: Oatmeal, 2 walnuts and 1 plum
Lunch: Salad with ~150 grams of tuna
Dinner: Salad with feta cheese, tomato and olive oil


Breakfast: 3 egg omelet, tomato and onion
Lunch: Integral rice with mushrooms
Dinner: Spinach salad with 150 grams bits of turkey breasts


Breakfast: Low-fat Greek yogurt with fresh fruit
Lunch: Lasagna with 150 grams of tuna, tomato, olives and oregano
Dinner: Cooked artichokes seasoned with olive oil and vinegar


Breakfast: Vegetable salad, 1 hard boiled egg and whole grain toast
Lunch: Tuna salad (150 grams)
Dinner: Grilled vegetables, whole grain bread and a glass of red wine


Breakfast: Oatmeal with apples, walnuts and dry grapes
Lunch: Mediterranean pizza with cheese, vegetables and olives
Dinner: Sandwich with vegetables


Breakfast: Freshly squeezed orange juice and whole grain toast with honey
Lunch: Integral rice with mushrooms
Dinner: Salad with feta cheese, tomato and olive oil

Mediterranean Diet and health implications

I have already mentioned that this type of diet has a lot of positive effect on overall health. It reduces the risk of stroke and heart attack, cancer, diabetes type 2 and bad cholesterol in the bloodstream.

Also, to a certain point, it can improve attention and memory performance.

IMPORTANT: Compared to other strict diets, by following this style of eating, you won’t feel tired all the time and will be able to do all of your daily chores and even exercise (which is what I recommend to everyone!). This “diet” should be a short term 7-day escape from bad eating habits, it should be your new long-term eating habit, new lifestyle! Besides having lean bodies, I must note that the Mediterans enjoy longer average life spans.

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About Mia Lopez

Hey there, Mia here! I’m fitness enthusiast committed to sharing raw and uncensored health hacks backed by science and real results. My goal is to help you become the healthiest version of yourself and perfectly fit in your favorite clothes.

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