Mediterranean Diet Meal Plan

Mediterranean Diet Meal Plan –┬áThe Mediterranean consumption pattern can use a variety of natural food sources, limit consumption only based on frequency over time, and choose healthier nutritional sources.

Below are some examples of food sources that can be used.

  • Vegetables: broccoli, tomatoes, spinach, cauliflower, carrots, cucumber, and kale.
  • Fruits: Apples, bananas, oranges, melons, strawberries, pears, grapes, dates, watermelon.
  • Nuts and seeds: peanuts, almonds, green beans, cashews, sunflower seeds, pumpkin seeds.
  • Tubers: potatoes, yams, sweet potatoes, turnips.
  • Whole grains: whole wheat, brown rice, whole oats, corn, bread, pasta.
  • Fish and seafood: Salmon, mackerel, tuna, sardines, crab, shrimp.
  • White meat: chicken, duck, pigeon.
  • Eggs: chicken eggs, quail eggs, and duck eggs.
  • Milk and dairy products: cheese and yogurt.
  • Spices: Onion, garlic, mint, cinnamon, chili, pepper.
  • Sources of oil and fat: olive oil, avocado oil.

Here’s How to Have a Healthy Diet without Harming the Body

Sample Menu in the Mediterranean Diet

Interested in trying the Mediterranean diet? Below is an example of a Mediterranean diet menu for four days.

1st day

Morning: Milk and oatmeal
Lunch: Egg sandwich with vegetables
Evening: Tuna fish fried in olive oil (olive oil)

2nd day

Morning: Unsweetened yogurt with sliced fruit
Lunch: Red bean soup with brown rice
Evening: Omelette with vegetables

3rd day

Morning: Oatmeal with banana
Lunch: Soy sauce chicken fillet with onions and brown rice
Evening: Vegetable salad topped with olive oil

4th day

Morning: Omelette with vegetables and tomato juice
Lunch: Roast beef and potatoes
Evening: Strawberry yogurt with sliced fruit

Make sure vegetables and fruit are on your daily consumption menu. Fish, chicken, and eggs can be consumed alternately, and try to eat red meat no more than once a week.

Easy Steps to Implement the Mediterranean Diet

The Mediterranean diet tends to be easy to do because it doesn’t limit a person from consuming certain food sources completely.

If you want to switch from your normal diet to a Mediterranean diet, it’s best to do it gradually and take your time. Below are some steps you can take.

  1. Get used to consuming fruits and vegetables as part of your daily food components, and continue by adding or replacing meal portions with vegetables and fruit slowly.
  2. Start getting used to using herbs or spices while reducing salt and MSG (version). Besides being healthier, it can make your cooking richer in taste.
  3. If you want to be healthier, get used to consuming whole wheat because it has a type of complex carbohydrate that is better for digestion.
  4. Reduce your intake of trans fats and saturated fats from oil by replacing the use of margarine or other oils with olive oil.
  5. If you are used to consuming red meat, start replacing it with fish and white meat consumption.
  6. Reduce your intake of fat from dairy products. Choose skim milk or low-fat cheese.
  7. When eating at a restaurant, choose fish-based foods and choose foods that are not fried or fried using olive oil.
  8. Replace snacks that contain lots of flour and sugar with fruits or various types of nuts.

The Mediterranean diet is not only about food choices

In addition to limiting the amount and kind of food consumed, the Mediterranean diet suggests enjoying meals with loved ones or friends, sharing food, and engaging in regular physical activity.

Physical fitness and social aspects are also factors that make Mediterranean people tend to be happier and live healthier lives. Regular physical activity cannot be missed and is part of the Mediterranean diet.

Keep in mind, this consumption pattern does not completely limit the consumption of calories and fat, it’s just that there is a replacement of the frequency of consumption and food sources with healthier ones.

Besides maintaining body weight, both regular physical activity and healthy eating patterns are needed to prevent various cardiovascular diseases, diabetes, and prevent cancer.

Mediterranean Diet Meal Plan & Food Sources Used