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7 Day Mediterranean Diet Plan for Beginners - How to Lose Weight & Be Healthy


7 Day Mediterranean Diet Plan for Beginners - How to Lose Weight & Be Healthy
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The Mediterranean diet is a delicious and healthy way to eat. It can help you stay slim and healthy, and it may even help you live longer. The Mediterranean diet includes fruits, vegetables, whole grains, healthy fats, and protein that work together to promote a healthy heart and boost overall health.

The Mediterranean diet focuses on plant-based and healthy foods to bring significant lifestyle modifications. Unlike other diets, it emphasizes opting for healthy foods and does not restrict you from eating. You can even eat sweets and carbohydrates as long as they are being consumed in moderation.

It's important to have variety in your diet to enjoy all the different flavors and health benefits that different foods offer. Since the Mediterranean diet is low in processed foods, unhealthy fats, and sugar, it helps keep your body healthy and reduces your risk of obesity, heart disease, and cancer.

The Mediterranean diet has gained massive popularity in recent years due to the quality benefits associated with this regimen. Research shows that this diet's anti-inflammatory and anti-oxidative effects are considered an ideal and practical approach to treating cancer.

The diet also has a significant effect on treating cardiovascular disorders. The healthy food patterns of the Mediterranean diet have shown a positive result in managing cholesterol levels, diabetes, and heart diseases making it quite effective in dealing with obesity.

The Mediterranean diet is a well-rounded approach to eating that can provide many health benefits. By following some simple tips, you can make sure that you are getting the most out of this healthy eating method.

Benefits of the Mediterranean Diet

The Mediterranean diet is a heart-healthy eating plan that has been shown to offer various health benefits. Following a Mediterranean diet may help you lose weight, lower your cholesterol, and reduce your risk of heart disease.

Some of the key benefits of the Mediterranean diet include:

1. Good for Weight Loss

According to an article published in the Reviews in Endocrine and Metabolic Disorders, people who followed the Mediterranean diet for six months were able to avoid weight gain and overcome obesity. The Mediterranean diet is based on healthy foods like fruits, vegetables, whole grains, legumes, nuts, and olive oil, all low in calories but high in nutrients.

2. Reduces Cholesterol

High-density lipoprotein has a protective role in reducing the incidence of cardiovascular diseases. Research shows that the Mediterranean diet has a quality effect on HDL functionality. The Mediterranean diet focuses more on eating healthy fats, which plays a critical role in reducing bad cholesterol and increasing HDL.

3. Reduces Risk of Heart Disease

According to the World Health Organisation, 17.9 million people die each year because of cardiovascular diseases. The Mediterranean diet has been linked with controlling heart diseases by managing cholesterol levels. The high content of vegetables and fruits, healthy fats, and whole grains in the Mediterranean diet help overcome the risk of heart diseases.

4. Better Brain Health

The Mediterranean diet is also beneficial for your brain health. A study published in the journal Neurology showed that people who followed a Mediterranean diet were able to reduce the risk of developing Alzheimer's disease. The Mediterranean diet is high in antioxidants, which help protect your brain from damage.

The Mediterranean diet is filled with healthy foods like fruits, vegetables, whole grains, legumes, nuts, and olive oil that can help you achieve these health benefits. 

Ways to Incorporate Mediterranean Diet

The Mediterranean diet is a healthy, balanced way of eating based on the traditional foods and drinks of the countries around the Mediterranean Sea. There is no one "Mediterranean diet"; instead, it is a way of eating that incorporates the healthy habits of many different cultures.

The Mediterranean diet is good for your health in many ways. It can help you lose weight, lower your cholesterol and blood pressure, and reduce your risk of heart disease, stroke, cancer, and other chronic diseases.

Following the Mediterranean diet is a great way to improve your health and reduce your risk of chronic disease. Try incorporating some of the following tips into your own meal plan, and you'll be on your way to enjoying the benefits of the Mediterranean diet.

1. Eat More Fruits and Vegetables

The Mediterranean diet is based on eating plenty of fruits and vegetables. Most people in the Mediterranean region eat at least five servings of fruits and vegetables per day. Try to include various fruits and vegetables in your meals, and be sure to include some at every meal.

2. Eat Whole Grains Instead of Refined Grains

Another critical component of the Mediterranean diet is eating whole grains instead of refined grains. Whole grains are high in fibre and nutrients, and they can help you feel full for longer. Include many whole-grain products in your diet, such as whole-grain bread, cereals, pasta, and rice.

3. Include Healthy Fats in Your Diet

The Mediterranean diet also includes healthy fats, such as olive oil, nuts, and avocados. These fats are good for your heart and can help to reduce cholesterol levels. Include a moderate amount of these healthy fats in your diet, and use them in place of unhealthy saturated fats.

4. Eat Fish and Seafood Regularly

Fish and seafood are an essential part of the Mediterranean diet, and they are good sources of protein and omega-3 fatty acids. Aim to eat fish at least twice per week. If you don't like fish, there are other sources of omega-3 fatty acids, such as flaxseed oil and chia seeds.

5. Drink Plenty of Water 

The Mediterranean diet recommends drinking plenty of water and other beverages, such as tea and coffee. Be sure to avoid sugary drinks, such as soda and fruit juices. Drinking plenty of water can help keep you hydrated and maintain a healthy weight. Tea and coffee are both high in antioxidants, which can help to protect your health.

Tips for Beginners to Follow Mediterranean Diet

When you decide to follow a healthy lifestyle and improve your eating habits, the Mediterranean diet is one of the best options you can choose. If you're new to the Mediterranean diet or just want to learn more about it, check out these tips for beginners:

  • Aim to fill half of your plate with fruits and vegetables at each meal. This will help you reach the recommended daily intake of fruits and vegetables, which are essential for good health.
  • Choose whole grains over refined grains. Refined grains have been stripped of their nutrients, so they are not as healthy as whole grains. Include healthy fats in your diet, such as olive oil, avocados, and nuts. The healthy fats in your diet will reduce the risk of heart diseases.
  • Enjoy moderate amounts of red wine and fish. Red wine has antioxidants that can benefit your heart health, and fish is a good source of protein and omega-3 fatty acids, which are beneficial for overall health.
  • Beginners may find it hard to follow a Mediterranean diet if they are not used to eating healthy foods. The best way to start is by making minor changes to your diet. Instead of eating processed foods, try to eat more fruits and vegetables. Instead of drinking sugary drinks, try to drink water or unsweetened tea. You should also try to eat more lean protein, such as chicken or fish, and whole grains.
  • You need to make sure that you are getting enough exercise. Exercise can help improve your overall health and help you lose weight, making it easier to follow a healthy diet.
  • Try to find recipes that you enjoy and that are easy to make. Ensure to eat at least three meals a day and snack on healthy foods in between meals.

By making these small changes, you will be well to follow a Mediterranean diet.

Mediterranean Diet Foods List

The Mediterranean diet provides you with a vast range of food lists to add diversity to your meals. Following is the list of foods that you can have:


  • Oats
  • Quinoa
  • Chickpeas
  • Black beans
  • Brown rice
  • Barley
  • Whole wheat bread
  • Multigrain bread
  • Couscous


  • Apples
  • Bananas
  • Apricots
  • Dates
  • Figs
  • Berries
  • Cherries
  • Plums
  • Peaches


  • Garlic
  • Onions
  • Leafy green vegetables
  • Tomatoes
  • Broccoli
  • Bell Peppers
  • Mushrooms
  • Cabbage
  • Carrots
  • Eggplant
  • Peas
  • Zucchini


  • Seafood
  • Kidney beans
  • Lentils
  • Eggs
  • Poultry


  • Avocados
  • Walnuts
  • Almonds
  • Flax
  • Pumpkin seeds
  • Sunflower seeds
  • Peanuts
  • Extra virgin olive oil
  • Avocado oil


  • Greek yogurt
  • Low fat milk
  • Cheese (cottage, ricotta, parmesan, and mozzarella)

7 Day Mediterranean Diet Meal Plan

Day 1

Breakfast (292 calories)

1 cup Greek Yogurt

1/4 cup blueberries

3 Tbsp. chopped almonds and walnuts

A.M. Snack (50 calories)

1 small banana

Lunch (325 calories)

1 serving of roasted vegetables & 1 medium hummus sandwich

P.M. Snack (120 calories)

1 large apple

Dinner (422 calories)

1 serving of roasted salmon with 1 cup of vegetable

Tips for preparing meal:

Make your breakfast nutritious and delicious by mixing all ingredients.

Prepare salmon after eating P.M. snack to save time.

Total calories: 1,209 calories, 74 g protein, 128 g carbohydrates, 32 g fibre, 49 g fat, 1,085 mg sodium.

You can increase the number of calories by including healthy meals. To make it 1500 kcal, add your favorite snack and a mini treat, like a chocolate bar. It will keep you consistent and motivated.

Day 2

Breakfast (240 calories)

1 cup overnight oats with a dash of cinnamon ¼ cup strawberries and blueberries

½ cup low-fat milk

A.M. Snack (100 calories)

½ cup low-fat yogurt with 1 baby banana

Lunch (381 calories)

1 bowl of vegetable soup with 1 oz. boiled chicken

1 piece of garlic bread

P.M. Snack (62 calories)

1 medium orange

Dinner (470 calories)

1 serving Vegetarian Spring Egg Casserole

2 cups mixed greens vegetables

1/2 avocado, sliced

Tips for preparing meal:

While preparing your dinner, double the quantity of ingredients to save your time the next day. For breakfast, add any of your favorite fruit and avoid sugar.

Total calories: 1,253 calories, 54 g protein, 138 g carbohydrates, 35 g fiber, 57 g fat, 1,119 mg sodium

Adding two boiled eggs to breakfast will keep you full for a longer time. Ensure to have some gap in between the meals.

Day 3

Breakfast (240 calories)

1 cup rolled oats with ½ cup of fruits and a dash of cinnamon

A.M. Snack (66 calories)

½ cup nonfat plain Greek yogurt

Lunch (380 calories)

1 bowl vegan superfood Buddha bowls

P.M. Snack (90 calories)

8 almonds and a medium apple

Dinner (484 calories)

1 serving Vegetarian Spring Egg Casserole

1 cup roasted vegetables

8 olives

Tips for preparing meal:

Your day 3 is a lot like day 2, so you can either prepare your meals in advance or prepare them right before eating.

Total calories: 1260 calories, 54 g protein, 130 g carbohydrates, 35 g fiber, 57 g fat, 1,123 mg sodium. 

Add 1 avocado toast at any time of the day to increase the calories. You can also have peanut butter toast to deal with your cravings.

Day 4

Breakfast (300 calories)

2 bran bread slices with 1 tsp avocado spread

1 smoked salmon omelet  

1 tangerine

A.M. Snack (105 calories)

½ cup Greek Yogurt with 6 almonds

Lunch (381 calories)

1 serving vegan superfood Buddha bowls

P.M. Snack (66 calories)

¼ cup strawberries and blueberries

Dinner (370 calories)

1 bowl of kidney beans and vegetable salad

1 0z. Chicken breast roasted

Tips for preparing meal:

Add spices of your choice to roasted chicken to make it flavorful and delicious. You can also have any food of your choice for your P.M. snack.

Total calories: 1,222 calories, 50 g protein, 126 g carbohydrates, 36 g fiber, 63 g fat, 869 mg sodium

Feel free to add vegetable sides to your breakfast.

Day 5

Breakfast (240 calories)

1 cup rolled overnight oats with a dash of cinnamon

½ cup of fruits of your choice

A.M. Snack (70 calories)

1 medium apple

Lunch (350 calories)

1 bowl superfood salad

P.M. Snack (100 calories)

½ cup strawberries and 8 almonds

Dinner (463 calories)

1 serving of Summer Shrimp Salad

1 avocado bagel toast

Tips for preparing meal:

Make sure that you include raw vegetables in your meals. Avoid overcooking them to reduce vitamin and mineral loss.

Total calories: 1,223 calories, 59 g protein, 149 g carbohydrates, 33 g fiber, 48 g fat, 1,083 mg sodium

Add 1 tbsp. Almond butter toast in any of your snacks. You can also have 1 scoop of ice cream after your evening snack to satisfy your cravings.

Day 6

Breakfast (240 calories)

1 cup rolled overnight oats with a dash of cinnamon

½ cup of fruits of your choice

A.M. Snack (70 calories)

½ cup nonfat plain Greek yogurt

Lunch (325 calories)

1 serving of roasted vegetables & 1 medium hummus sandwich

P.M. Snack (75 calories)

1 medium banana

Dinner (472 calories)

1 serving stuffed sweet potato with Hummus Dressing

1 cup roasted vegetables

Tips for preparing meal:

Ensure to use fresh vegetables and fruits in your meals.

Total calories: 1,182 calories, 52 g protein, 198 g carbohydrates, 45 g fiber, 26 g fat, 1,257 mg sodium

Add your favorite fruit and 6 roasted walnuts to your A.M. snack to increase the number of calories.

Day 7

Breakfast (292 calories)

1 cup nonfat plain Greek yogurt

¼ cup blackberries and ¼ cup strawberries

2 tbsp. chopped walnuts

A.M. Snack (75 calories)

1 medium apple

Lunch (325 calories)

1 serving of roasted vegetables & 1 medium hummus sandwich

P.M. Snack (70 calories)

1 cup smoothie with vegetables and 1 baby banana

Dinner (425 calories)

1 serving of Hot smoked salmon and freekeh salad

½ avocado

Tips for preparing meal:

End your week with a variety of meal ideas. You can also add different taste enhancers to your smoothie like matcha, spirulina, and mint.

Total calories: 1,187 calories, 66 g protein, 124 g carbohydrates, 33 g fiber, 55 g fat, 1,195 mg sodium

Include a glass of fresh juice in your breakfast. You can also have a drink of choice with your dinner.

Final Words

The Mediterranean diet can offer various health benefits, including reducing the risk of heart disease and stroke. The diet is high in fruits, vegetables, legumes, whole grains, fish, and monounsaturated fats and low in saturated fat and red meat.

Many delicious recipes fit into a Mediterranean diet, so sticking with this healthy eating plan is easy. If you want to start enjoying these health benefits, give the Mediterranean diet a try! The diet emphasizes more on modifying the lifestyle. To gain the most out of this diet, make sure to involve in regular physical activity for at least 30 minutes a day.

Reading List

Article Sources

  • Davis, Courtney, et al. “Definition of the Mediterranean Diet; A Literature Review.” Nutrients, vol. 7, no. 11, Nov. 2015, pp. 9139–53.,
  • Mentella, Maria Chiara, et al. “Cancer and Mediterranean Diet: A Review.” Nutrients, vol. 11, no. 9, Sept. 2019, p. 2059.,
  • Martínez-González, Miguel A., et al. “Benefits of the Mediterranean Diet: Insights From the PREDIMED Study.” Progress in Cardiovascular Diseases, vol. 58, no. 1, July 2015, pp. 50–60. ScienceDirect,
  • Valeria Tosti, MD, Beatrice Bertozzi, PhD, Luigi Fontana, MD, PhD, Health Benefits of the Mediterranean Diet: Metabolic and Molecular Mechanisms, The Journals of Gerontology: Series A, Volume 73, Issue 3, March 2018, Pages 318–326,
  • Martín-Peláez, Sandra, et al. “Mediterranean Diet Effects on Type 2 Diabetes Prevention, Disease Progression, and Related Mechanisms. A Review.” Nutrients, vol. 12, no. 8, Aug. 2020, p. 2236.,
  • Martínez-González, Miguel A., et al. “The Mediterranean Diet and Cardiovascular Health.” Circulation Research, vol. 124, no. 5, Mar. 2019, pp. 779–98. org (Atypon),
  • Jordi Salas-Salvadó, Andrés Díaz-López, Miguel Ruiz-Canela, Josep Basora, Montse Fitó, Dolores Corella, Luís Serra-Majem, Julia Wärnberg, Dora Romaguera, Ramon Estruch, Josep Vidal, J. Alfredo Martínez, Fernando Arós, Clotilde Vázquez, Emilio Ros, Jesús Vioque, José López-Miranda, Aurora Bueno-Cavanillas, Josep A. Tur, Francisco J. Tinahones, Vicente Martín, José Lapetra, Xavier Pintó, Lidia Daimiel, Miguel Delgado-Rodríguez, Pilar Matía, Enrique Gómez-Gracia, Javier Díez-Espino, Nancy Babio, Olga Castañer, José V. Sorlí, Miquel Fiol, María Ángeles Zulet, Mònica Bulló, Albert Goday, Miguel Á. Martínez-González, PREDIMED-Plus investigators; Effect of a Lifestyle Intervention Program With Energy-Restricted Mediterranean Diet and Exercise on Weight Loss and Cardiovascular Risk Factors: One-Year Results of the PREDIMED-Plus Trial. Diabetes Care 1 May 2019; 42 (5): 777–788.
  • Estruch, Ramon, and Emilio Ros. “The Role of the Mediterranean Diet on Weight Loss and Obesity-Related Diseases.” Reviews in Endocrine and Metabolic Disorders, vol. 21, no. 3, Sept. 2020, pp. 315–27. Springer Link,
  • Grao-Cruces, Elena, et al. “High-Density Lipoproteins and Mediterranean Diet: A Systematic Review.” Nutrients, vol. 13, no. 3, Mar. 2021, p. 955.,
  • Cardiovascular Diseases.
  • Dontas, Anastasios S., et al. “Mediterranean Diet and Prevention of Coronary Heart Disease in the Elderly.” Clinical Interventions in Aging, vol. 2, no. 1, Mar. 2007, pp. 109–15. PubMed Central,
  • Ballarini, Tommaso, et al. “Mediterranean Diet, Alzheimer Disease Biomarkers, and Brain Atrophy in Old Age.” Neurology, vol. 96, no. 24, June 2021, pp. e2920–32.,

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