Seven Day Mediterranean Diet Plan – The Mediterranean diet is the way of eating that is heavily influenced by traditional Mediterranean cuisine. It encourages the consumption of whole foods, like fruits, vegetables as well as whole grain. It also has moderate portions of poultry, fish, eggs, and dairy and a small amount of red meat. The Mediterranean diet is a good one for regular exercise and sharing meals.
What are the basics of the Mediterranean diet and how are they different from other foods?
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The Mediterranean diet is comprised of fruits, vegetables and whole grains along with legumes, whole grains, nuts, seeds oil, legumes, and nuts. They can be consumed in their natural, unprocessed form. A moderate amount of eggs, fish, dairy, and poultry is part of the diet. However, there are a few small portions of white and red meat. The focus is not on eating particular nutrients or adhering to strict guidelines for eating instead, it is about eating a variety.
What’s not allowed on the Mediterranean Diet?
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There aren’t any strict guidelines about what is not allowed on the Mediterranean diet. The Mediterranean diet generally encourages consumption of whole, unprocessed foods , instead of processed, packaged food items. The diet also restricts the consumption of red meat, and insists on choosing protein sources that are lean including fish and poultry. While there are no restrictions on foods, it is best to consume a wide variety of healthy foods and avoid high-fat, processed foods.
How do I get started on my journey to Mediterranean diet?
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Here are a few steps to help you start on the Mediterranean diet.
- You should have a pantry full of Mediterranean-style staples.
- Incorporate more fruits and vegetables into your diet: Try to make vegetables and fruits the foundation of your meals. Think about adding salad to your lunch or dinner or eating a piece of fruit during meals.
- Select lean protein sources: The Mediterranean diet is based on protein sources that are lean, such as fish, poultry as well as plant-based protein sources like lentils and beans. These foods should be included in your meals every day.
- Reduce your intake of red meat. The Mediterranean diet does not allow the consumption of red meat. A few times per week you can substitute red meat for other sources of protein such as fish or plant-based proteins.
- Keep active. A Mediterranean lifestyle is all about physical exercise. Aim to incorporate regular physical activity, such as biking, walking or swimming into your daily routine.
- It is important to eat together. The Mediterranean diet encourages you to share your meals with friends and family and to relish every bite. Consider making mealtime an event that is social to meet your family and other friends.
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