Mediterranean diet: menu of the week, products and principles

In the mid-twentieth century, nutritionists sounded the alarm in relation to the increase in the number of overweight patients and, consequently, diseases of the cardiovascular system.

After analyzing the nutrition of residents of European countries, it was found that residents of Mediterranean countries rarely suffer from obesity and are in good health. What is the secret? In the special nutrition of the inhabitants of these regions. It consists only of fresh products. The second secret is oil and wine.

According to the research results, they are necessary for the production of hormones that regulate cell metabolism and prevent the development of serious diseases. American doctors are convinced that this nutrition is a way of life that allows you to lose weight not immediately, but forever.

mediterranean diet foods

Basics of the Mediterranean diet and which foods are preferred

This is a special diet based on products from 16 Mediterranean countries. Includes dishes from Spain, Italy and Greece. The menu of the inhabitants of these countries is mainly composed of products such as: nuts, fatty fish, fruits and vegetables in unlimited quantities, vegetables, cereals, herbs, dairy products, dry wine, cheeses, olive oil. Preference is given to natural plant foods and protein intake within the normal range.

You need to eat 5 times a day. Only fresh fruit between meals. Give preference to carbohydrates for breakfast. It can be pita bread, bread baked with wholemeal flour, durum wheat pasta. Carbohydrates provide healthy energy to help you stay alert throughout the day. On the contrary, dinner should be light and composed of vegetables and protein-rich foods. These include: fish, lean meats, eggs.

It is also recommended to consume up to 1 kilo of vegetables per day. They can be cooked or raw. Allowed foods include carrots, cabbage, potatoes and zucchini. Be sure to introduce legumes and cereals into the diet.

A glass of red wine is allowed at lunch or dinner. Water should be drunk 7-8 glasses a day, preferably before meals. Nutrition can be adjusted. For example, take pumpkin or corn oil instead of olive oil. Choose seasonal fruits.

Cook fish and seafood up to three times a week. Meat must be limited. It is allowed to eat rabbit meat, lean pork fillet or beef 100 grams per serving. Bread is used only whole grains.

Mediterranean diet menu for a week and what foods it includes

You can change the order of the day, the main thing is to keep the order of meals.


  • Breakfast: bread, jam, tea without sugar.
  • Afternoon snack: low-fat kefir.
  • Lunch: baked beans with vegetables.
  • Second afternoon snack: a glass of plain yogurt, cheese and bread.
  • Dinner: fish stew rice, boiled.


  • Breakfast: low-fat kefir, muesli.
  • First afternoon snack: olives, fish salad.
  • Lunch: boiled vegetables and spaghetti.
  • Second afternoon snack: boiled egg, herbal tea.
  • Dinner: bread - 1 slice, cheese, tomato, a glass of wine.


  • Breakfast: wholemeal bread with cheese, tea with a spoon of honey.
  • First snack: 1 cup of plain yogurt.
  • Lunch: tuna salad, olives.
  • Afternoon snack: 3 tbsp. I. muesli, herbal tea.
  • Dinner: chicken, rice, apple, wine.


  • Breakfast: bread, low-fat cottage cheese - 2 tbsp. I. herbs tea.
  • First snack: 1 cup of plain yogurt.
  • Lunch: stewed vegetables with fish.
  • Second afternoon snack: apple, 0. 5 banana.
  • Dinner: spaghetti with minced meat, green tea with honey.


  • Breakfast: 2 buns, 25 grams cheese, green tea.
  • The first afternoon snack: boiled fermented milk or kefir.
  • Lunch: boiled chicken with vegetables.
  • Second afternoon snack: muesli with pieces of fruit 0. 5 cups.
  • Dinner: fresh vegetables, salmon roasted in wine, herbal tea.


  • Breakfast: Low-fat cottage cheese - 2 tbsp. l. , green tea with honey.
  • First snack: natural yogurt.
  • Lunch: pasta with tuna, green tea.
  • Second afternoon snack: natural juice - 1 glass, bread.
  • Dinner: wheat porridge with vegetables.


  • Breakfast: freshly squeezed juice, bread - 2 pieces, an apple.
  • First afternoon snack: tuna salad, olives.
  • Lunch: 100 grams of cooked meat, 75 grams of rice, herbal tea.
  • Afternoon snack: kefir, muesli 3 tbsp. I.
  • Dinner: a glass of wine, grilled fish.

The Mediterranean diet is based on the complete elimination of refined oils, foods that contain flavors, preservatives and trans fats.

dishes for the mediterranean diet

What are the benefits of the Mediterranean diet and how are the foods used with this diet helpful?

It is impossible to single out the most effective product in the food system. Only complex nutrition is beneficial. It allows you to stay toned longer and increases your life expectancy by 12 years. Reduces the risk of diseases such as hypertension, diabetes. It has a positive effect on the cardiovascular system.

The body's resistance to atherosclerosis and oncology increases. The weight is normalized. Unlike other diets, the pounds lost don't come back.

The Mediterranean diet is ideal for pregnancy. This will help reduce your child's risk of allergies and asthma. The healing effect of olive oil is of great importance in nutrition. It reduces cholesterol and prevents the formation of arterial plaques.

Greens improve the taste of food and, with the help of antioxidant properties, reduce the action of free radicals. Seafood is the main source of omega-3 acids. They prevent inflammation, thin the blood and have a beneficial effect on blood vessels, increasing their elasticity.

A variety of fruits and vegetables provide the body with all the nutrients and minerals it needs. The Mediterranean diet is the prevention of diseases of the spine and joints.

Contraindications for the Mediterranean diet

In the high stage of obesity, the Mediterranean diet does not work. This requires radical ways to reduce weight. It is not recommended for people suffering from gastrointestinal ulcers. Since your diet contains a lot of fiber rich foods. Not suitable for anyone who is allergic to seafood.

If there are no contraindications, you can start eating right. This will help you stay young and enjoy life at all times.