Mediterranean diet with daily menu

This diet is based on traditional Mediterranean dishes. The vegetables and fruits and seafood that form the basis of the diet not only prevent cardiovascular disease, but also help to treat overweight. Products containing sugar, trans fats and fast food are excluded from the menu.

Facts about the Mediterranean diet

The term was taken over by nutrition expert Ansel Keys in the XX. in the 1950s. An American professor who specifically visited the shores of Italy drew attention to the fact that the inhabitants of the Mediterranean coast, unlike the Americans, live a long time, are in good health and rarely suffer from heart disease. A healthy diet prevents stroke, premature death and type 2 diabetes. Recent research by scientists has shown that diet can help you lose weight.

Weight loss efficiency

Scientists have observed overweight and obese people studying the lifestyles and diets of the people of the Mediterranean. Experts found that during the year, those who followed the diet lost 5 kg more than those who followed a different diet.

In 2019, the Mediterranean Weight Loss System became a leader in the ranking of the best diets. Experts note that a person can lose 2-5 kilograms in a month.

One of the main benefits of the diet is that it does not require macronutrients or calories in meals.

The principle of nutrition involves rejecting fast food, adding low-calorie and healthy foods to your diet. As a result, the person gradually begins to lose weight. Partial nutrition (up to 6 times a day) does not cause hunger.

Principles of nutrition

The Mediterranean diet includes foods that contain all the nutrients - proteins, carbohydrates and fats. Complex carbohydrates provide an energy boost throughout the day, and healthy, monounsaturated fats contribute to the normal functioning of internal organs. It is recommended for men to consume 2 g of fat per 1 kg of weight, and for women 1-1, 5 g.

Protein contributes to weight loss. Their lack leads to the fact that the body begins to use up its own reserves, so they observe muscle wasting.

The breakdown of proteins requires 30% more energy than carbohydrates and fats.

Processing and assimilation takes 3-4 hours. Energy consumption is increasing, people are running out. To lose weight, it is recommended to consume 2 g of protein per kilogram of body weight per day.

For a Mediterranean diet, follow these guidelines:

  • include vegetarian dishes on the menu mainly: vegetables, fruits, legumes and nuts;
  • eat small meals, but often;
  • remove trans fats from the diet, replace with unrefined oil;
  • use spices or herbs instead of salt;
  • reduce red meat consumption to 2 times a week;
  • eat poultry, fish or seafood every day;
  • do not drink more than 1 glass of dry red wine a day.

The basis of the diet

The menu of the Mediterranean people is based on products consumed by the main population of the coastal countries. This is a food you can grow in your own vegetable garden or fish from the depths of the sea. People practically do not use semi-finished products.

Vegetable food

vegetable salad for the Mediterranean diet

Large amounts of fresh vegetables and fruits in the diet contribute to weight loss. Plant-based foods help lower cholesterol, improve digestive system and heart function. Nutrition experts recommend that the menu include:

  • tomato;
  • cucumber;
  • lettuce leaves;
  • Cabbage;
  • onion garlic;
  • zucchini;
  • apples;
  • citrus fruits;
  • solo;
  • peach.

Cereals and bread make up half of the total Mediterranean diet. Complex carbohydrates are needed for the normal functioning of the heart and nervous system. Many foods contain these:

  • durum wheat pasta;
  • buckwheat, oats, pearl barley, cornmeal;
  • legumes;
  • rice;
  • whole wheat bread;
  • lens.

Dried fruits and nuts are great for snacks. They make up for the lack of glucose and give energy to the body. 2-3 times a week you can eat any nuts, dried apricots, raisins, dates and prunes.

Healthy fats

Mediterranean food does not rule out fat intake. Olive oil helps lower blood cholesterol. Nuts and rapeseed oil contain saturated fats, linoleic acid, which are needed for the body to function properly. When a person combines a Mediterranean diet with physical activity, they cope with excess weight effectively and easily.

A fish

Marine fish contain omega-3 fatty acids that reduce appetite. They help to strengthen bones, normalize the thyroid gland and improve the body's oxidative processes. At least 2-3 times a week seafood should be present in the diet:

  • mackerel;
  • Sardinia;
  • lake trout;
  • salmon;
  • salmon;
  • halibut;
  • tuna;
  • tintahal;
  • shrimp;
  • shells;
  • shells.


To reduce your risk of heart disease and type 2 diabetes, you should exclude trans fats, refined vegetable oils, fast foods, and processed foods from your diet. They contribute to weight gain.

Trans fats

Hydrogenated fat is formed by exposure to high temperatures and chemical reaction accelerators. Contains cheap palm oil. The main source of trans fats is margarine.

Trans fats are also found in refined vegetable oil, appearing when food is fried and heated, and the higher the oven temperature, the more is produced. Therefore, it is advisable to cook in small amounts, only to eat fresh.

Ready meals and fast food

Trans fats have a longer shelf life and lower cost than butter, so they are widely used in the food industry. Fast food and ready meals are no exception. Frozen ready meals already contain trans fats when reheated. In order to reduce costs and increase shelf life, unscrupulous manufacturers add hydrogenated fat, palm oil and milk fat substitute to their products.

These ingredients contribute to the development of cardiovascular disease, increase cholesterol levels. Remove highly processed foods such as chips, biscuits, sugar and white flour sweets from your diet.

Refined oils

More nutrients remain in the unrefined oil than after refining. The unrefined oil has a lively aroma and saturates the body with fatty acids and vitamins. This product helps prevent atherosclerosis and thrombus formation, stimulates the production of growth hormone in children and adolescents, improves the condition of nails and hair, and the nervous system. After purification, the oil is deprived of the natural biologically active ingredients needed for the body to function normally.

Weight loss rules

Diet along with physical activity helps in reducing overweight. Follow these principles of proper diet:

  • eat in small portions (200-250 g) 4-5 times a day;
  • exclude foods containing sugar from the diet;
  • drink at least 2 liters of water per day (the calculation of the norm - 30-35 ml / 1 kg body weight);
  • reduce the amount of salt consumed.

Approximate diet for a week

food for the Mediterranean diet

With the help of adapted Mediterranean diet recipes, you can create a healthy and balanced weight loss menu. The variety of food helps you to eat delicious food every day.

One day

  • Breakfast:
    • Buckwheat.
    • Wholemeal bread sandwich with cheese.
    • Lunch:
      • Cheesecake with sour cream.
      • Dinner:
        • Lent borscht.
        • Stewed turkey fillet with potatoes.
        • Salad with cucumbers, tomatoes, olives and other unrefined vegetable oils.
        • Snack:
          • Natural marshmallows.
          • Dinner:
            • Baked mackerel fillet with vegetables.
            • A glass of kefir.

            2 days

            • Breakfast:
              • Rice.
              • Veal meatballs.
              • Braised cabbage.
              • Lunch:
                • Baked apples with honey.
                • Yogurt.
                • Dinner:
                  • Beetroot.
                  • Salmon steak.
                  • Vegetable stew.
                  • Snack:
                    • Orange.
                    • Herbal tea.
                    • Dinner:
                      • Salad of iceberg leaves, tomatoes, boiled turkey fillet and mozzarella cheese with olive oil lemon juice dressing.
                      • Rosehip decoction.
                      fish with vegetables for the Mediterranean diet

                      3 days

                      • Breakfast:
                        • Oatmeal cooked in water.
                        • Wholemeal bread with butter.
                        • Weak tea.
                        • Lunch:
                          • Fruit salad with low-fat yogurt.
                          • Dinner:
                            • Cauliflower puree soup.
                            • Roasted marrow boats with chicken fillet.
                            • Cutting vegetables.
                            • Snack:
                              • Cottage cheese pudding.
                              • Banana smoothie.
                              • Dinner:
                                • Fried mackerel.
                                • Omelette.
                                • Tomato and cucumber salad with olive oil.

                                4 days

                                • Breakfast:
                                  • Corn porridge.
                                  • Turkey slices.
                                  • Herbal mixture.
                                  • Lunch:
                                    • A handful of nuts.
                                    • Low fat yogurt.
                                    • Dinner:
                                      • Cheese soup.
                                      • Carrot slices.
                                      • Roast veal.
                                      • Snack:
                                        • Grapes and bananas.
                                        • Dinner:
                                          • Fried egg".
                                          • Salad with feta cheese, shrimp, iceberg lettuce, tomatoes and olives.
                                          puree soup with croutons for the Mediterranean diet

                                          5 days

                                          • Breakfast:
                                            • Rice.
                                            • Chicken rolls.
                                            • Lunch:
                                              • Cheesecake with low-fat sour cream.
                                              • Peach.
                                              • Dinner:
                                                • Mushroom soup.
                                                • Spaghetti with seafood in tomato sauce (mussels, squid, shrimp).
                                                • Snack:
                                                  • Cottage cheese with souffle fruit.
                                                  • Dinner:
                                                    • Omelette.
                                                    • Fried sardine fillet with cheese.
                                                    • Green salad.

                                                    6 days

                                                    • Breakfast:
                                                      • Wheat porridge cooked in water.
                                                      • Turkey meatballs with tomato sauce.
                                                      • Lunch:
                                                        • A handful of nuts.
                                                        • A glass of kefir.
                                                        • Dinner:
                                                          • Soup with pasta and potatoes.
                                                          • Slices of cabbage.
                                                          • Rabbit stewed in sour cream.
                                                          • Snack:
                                                            • Bananas, dried apricots.
                                                            • A glass of yogurt.
                                                            • Dinner:
                                                              • Pumpkin puree.
                                                              • Baked trout fillet with vegetables.
                                                              rabbit with mushrooms for the Mediterranean diet

                                                              7 days

                                                              • Breakfast:
                                                                • Boiled lentils.
                                                                • Veal steak.
                                                                • Salad with bell peppers, tomatoes and herbs.
                                                                • Lunch:
                                                                  • Banana, orange and apple salad with natural yogurt.
                                                                  • Dinner:
                                                                    • Onion soup.
                                                                    • Rice.
                                                                    • Assorted seafood in cream sauce.
                                                                    • Snack:
                                                                      • A handful of nuts.
                                                                      • Strawberry smoothie.
                                                                      • Dinner:
                                                                        • Salad of cucumbers, bell peppers, feta cheese and olives seasoned with olive oil.
                                                                        • Tuna steak.
                                                                        • Herbal tea.

                                                                        The health benefits of diet

                                                                        Research shows that such a diet reduces the risk of heart disease, cholesterol accumulation. The Mediterranean menu is also useful in the prevention of Alzheimer's and Parkinson's disease. Women who eat a diet rich in nuts and olive oil are less likely to develop breast cancer.

                                                                        New research shows that such a healthy diet can reduce the risk of type 2 diabetes. The diet is also effective for people who already suffer from this disease, as proper nutrition allows them to control their blood sugar levels.

                                                                        Foods are saturated with Omega-3 fatty acids, which prevent blood clots, dilute the blood and improve the tone of the vascular system. There is virtually no contraindication to the Mediterranean diet. Exceptions to this are allergic reactions to fish, seafood and other foods that are part of the diet. Useful for pregnant and lactating women, children and adolescents, and the elderly.


                                                                        The diet includes reducing the amount of milk and dairy products. It is recommended to add more yogurt and cheese to the diet to get the calcium needed for the normal functioning of the musculoskeletal system. You can use vitamin and mineral complexes with calcium.

                                                                        It is advisable to reduce alcohol consumption as much as possible. Dietary foods do not completely rule out, allow 1 glass of red wine a day for women, and for men - 2. Control the amount of fat - up to 65 g per day. The Mediterranean diet is not suitable for emergency weight loss. Excess weight gradually disappears. The downside is the high price of some foods, such as seafood, which make up the bulk of the diet.