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A Complete Mediterranean Diet Food List and 14-Day Meal Plan
A simple lifestyle with a frugal diet and lots of physical activity like regular exercise are some recommendations for a healthy lifestyle. Red meat and sugary processed foods are unhealthy.
A Mediterranean Diet is plant-food-based and is among the healthy options. While avoiding the extremes of strict vegetarianism, occasional indulgence is allowed in whatever food strikes the fancy, be it red meat, wine, or alcohol. As a rule, they are off the menu. The Mediterranean Diet is almost the opposite of the Carnivore diet, which prescribes intense meat-eating in the belief that heightened protein is good.
Compare With Mindless Eating And Drinking.
Regarding the present life, especially in global megacities, the devil has got into food and drink! Along with intense red meat consumption, the range of alcoholic beverages and narcotic drugs is widespread. Processed fast foods and fizzy drinks are all equally unhealthy but are consumed in huge quantities. Obesity is a typical result in countries like America. In comparison, a Mediterranean diet is a sane approach and keeps all the health parameters in mind.
Why is it Called a Mediterranean Diet?
The extensive Mediterranean Sea stretches from the Atlantic Ocean to Asia. The Mediterranean Sea is vast, about 25 million square meters in area. By comparison, the Red Sea and the Black Sea are 4.38 lakh square kilometers and 4.36 lakh square kilometers, respectively. As many as 22 countries are located on the Mediterranean Sea periphery, and some follow the healthy diet under discussion. Some leading countries are Italy and Spain, France, and Greece. Israel, Libya, and Morocco are others.
The Mediterranean diet is not merely a researcher’s dream of healthy eating. It is based on the diet eaten for generations in parts of the Mediterranean culture. Based on realistic traditions, the diet plan is entirely sustainable. Many experts approve of the diet plan and consider it very healthy. More than a diet, it deserves to be called a lifestyle that would benefit the present and future generations.
Essentials of The Mediterranean Diet
Free from strict rules, it is a flexible diet that is reasonably easy to adhere to. Along with fresh vegetables and fruits, the Mediterranean diet approves the consumption of nuts, beans, and seeds. Fish is emphasized along with seafood twice a week. Poultry and eggs, along with dairy products, may sometimes be taken. Add whole grains and herbs along with spices. The cooking medium is very healthy, olive oil. Red meat and sweets are rarely eaten. The list seems much beneficial and free from the dangers of red meat. It is a dietician nutritionist’s dream diet and is backed up by science.
Control blood sugar and improve brain health. Long life and a healthy heart are some excellent results of the MD. Surveys across many years upon thousands of persons confirm the traditional beliefs now strengthened by scientific backing. The likelihood of early death decreases the more rigidly the diet is followed. Among heart disease sufferers, the survey of 26,000 women found 28 percent fewer chances of heart disease.
Hydroxytyrosol is an antioxidant found in nuts, fruits, and olive oil. Hydroxytyrosol guards against free radical damage to the heart. The diet results in significant weight loss, and so many millions are searching for such magic! Loss of weight without frustration and starvation is the wonder. Those who suffer serious medical conditions like Type 2 diabetes need an MD. The diet is low in sugar content and unhealthy saturated fat.
MD Shopping list
The local grocery, vegetable, and meat store provide all the essentials for the MD plan. Start with Olive oil. Buy Fish, including canned and frozen Fish. Beans and lentils, along with Fresh and frozen fruits and vegetables too. Shop for Herbs and Spices. Next are the Whole grains. They include oatmeal, quinoa, whole-wheat pasta, and brown rice. Red wine is fine, but moderately. Don’t forget Nuts, seeds, and nut butter. Eggs, along with Fermented dairy like yogurt, complete the initial list.
The 14-Day Diet Plan
Breakfast − Oatmeal porridge with fresh fruit and tea/coffee
Lunch − Chicken sandwich and lentil soup
Dinner − Mixed vegetable broth
Snacks − Almonds or walnuts
Breakfast − Walnuts and dates with yogurt and tea/coffee
Lunch − Vegetable soup and whole grain bread
Dinner − Fried chicken and salad
Snacks − Apple or peach slices
Breakfast − Smoothie along with pears and nut butter
Lunch − Bean soup with whole grain bread rolls
Dinner − Baked salmon along with salad
Snacks − Avocados and Olives
Breakfast − Papaya and Strawberries, cheese and tea or coffee
Lunch − Lentil soup with tomato and olives
Dinner − Grilled chicken along with a vegetable burger
Snacks − Pistachios and Yogurt
Breakfast − Poached eggs and apple slices, muesli in milk, and tea/coffee
Lunch − Beans and quinoa, whole-grain bread, and fruit salad with ice cream
Dinner − Grilled Fish with vegetable salad and dessert
Snacks − Dry fruits
Breakfast − Grilled mackerel, whole grain bread, and tea/coffee
Lunch − Bean platter with a vegetable salad
Dinner − Lamb chops and fruit salad
Snacks − Olives and cheese
Breakfast − Raspberries and yogurt with tea/coffee
Lunch − Olives, cheese, and whole grain bread
Dinner − Vegetable stew and lentil soup
Snacks − Pistachios and seasonal fruit slices
Breakfast − Eggs, boiled broccoli, and orange with milk/tea/coffee
Lunch − Lamb stew and vegetable salad with cream
Dinner − Grilled Fish, boiled potato, and cheese
Snacks − Nuts and chocolate
Breakfast − Milk smoothie with bananas, cherries, and tea/coffee
Lunch − Fried tuna slices with olives, spinach, and vegetable salad with cream
Dinner − Bean soup and whole-grain bread
Snacks − Fruit and cheese
Breakfast − Oatmeal porridge, raisins, walnuts, and tea/coffee
Lunch − Bean soup and whole grain bread
Dinner − Ginger chicken steak with asparagus and dessert
Snacks − Fruit, celery, and cucumber
Breakfast − Vegetable platter and seasonal fruit and cream with tea/coffee
Lunch − Vegetable dumplings with cheese and fruit salad
Dinner − Seafood platter with fruit salad
Snacks − Apple slices with yogurt and nuts
Breakfast − Eggs, cheese, and honey with peaches, strawberries, and tea/coffee
Lunch − Vegetable and cheese pasta with fruit salad
Dinner − Roasted chicken and vegetable salad
Snacks − Mixed salted hazelnuts, pistachios
Breakfast − Muesli in yogurt, nut butter, and tea/coffee
Lunch − Salmon burger and bean soup
Dinner − Fried eggs with cheese slices and vegetable salad
Snacks − Grilled mushroom and fruit salad
Breakfast − Whole grain bread, cheese slices, fresh fruits, and tea/coffee/milk
Lunch − Quinoa porridge, roasted potato, and walnuts
Dinner − Grilled Fish and vegetable pasta with cheese
Snacks − Olives and potato chips
All is not lost for those many who suffer from obesity, heart disease, or diabetes. A simpler food plan that does not require calorie counting but common sense will help improve health and reduce weight. Start with mental preparation and firmly control fast foods, meats, and alcohol.
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