Mediterranean diet Meal plan


If you are tired of the daily-advertised diet pills and supplements and just want to lose weight naturally, Mediterranean is here for you. You lose weight by eating foods that can easily be found in a marketplace.

Mediterranean diet plan

In 1960, researchers noticed that people living in Italy, Greece, and Spain were always in good health, they rarely got diseases related to overweight like stroke, heart disease, and diabetes.

The researchers realized that they consumed their traditional food and that’s how Mediterranean Diet Plan came into existence.

Mediterranean Diet Plan aids in weight loss and after, they provide a guideline on how to manage the weight.

In this diet plan, people consume a lot of vegetables. Fruits, whole grains, nuts, and legumes

Red meat should be consumed rarely; same applies to coffee and tea. Like red wine, it should be taken in moderation; people suffering from alcoholism should avoid red wine. Because they can over indulge.

Exercising frequently is part of the diet.

The diet doesn’t limit any food intake and it offers advices and guides on what to eat and the quantity.

It also doesn’t give a specific time to have meals or the number of meals one should have per day.

It’s suited for anyone who wants to leave a healthy life without the need of following a very strict diet. People suffering from overweight need it the most.

It’s also suited for people who want to lose weight over a period of time.


  • Aids in weight loss by burning body fats and increasing muscle.
  • Prevents Obesity, Type 2 Diabetes, Stroke and heart attacks
  • It reduces Cardiovascular diseases.
  • Improves on fertility.
  • Reduces High Blood Pressure levels.
  • Lowers the risk of hip fracture in Older women.
  • Increases blood flow


Here is what clients are saying about the Mediterranean diet plan.

Sara was on a diet pill, she lost a whopping 15 kgs in a month, he was so excited before she could fit in her old clothes, her excitement was short-lived, a month later she had gained the 15kgs back, she was so depressed. She decided to try the Mediterranean diet plan, she was losing 1.5kgs per month, 8 months down the line she has lost the 10kgs and now she can maintain her ideal weight because she has acquired a new lifestyle.

The food pyramid in Mediterranean diet plan has enabled ‘The Sanders family’ plan all their meals; they have learned all the recipes associated with the Mediterranean diet plan. Their family is enjoying food the healthy way.

Mediterranean Diet Plan has three phases.

1. First phrase

The first phrase is Weight loss whereby foods like sugar, pasta, potatoes, fried food, red meat and rice are avoided and an emphasis is pit on eating uncooked/steamed vegetables, whole grains, boiled/grilled chicken or fish, and salad prepared with olive oil.

  • Breakfast is usually less than 250 Calories. It can include; an egg, whole wheat, a cup of coffee and vegetables.
  • Lunch is less than 500 calories. This can be grilled chicken/fish with vegetables.
  • Diner less than 500, this includes steamed fish, vegetables and salad dressed in olive oil.

2. Second phrase

The second phrase goes up to30 days. This is important in maintaining the weight loss, in this stage its advisable to consume fruits like citrus, In addition, foods rich in fiber and proteins are allowed.

3. Third phrase.

The Third phrase in this final stage, all kinds of foods are consumed in moderation. In this stage discipline is paramount and foods rich in fats like fast foods, processed foods, and carbonated drinks should be avoided.

Mediterranean diet plan is divided into three.

Foods to be consumed often

  • Fruits and vegetables.
  • Legumes like a pea, beans.
  • Fish and other seafood.
  • Whole grain bread and pasta.
  • Nuts
  • potatoes
  • rice.
  • Foods to be consumed moderately
  • Yogurt
  • Cheese
  • Poultry
  • Eggs

Foods to be avoided

  • Refined grains
  • Added sugars
  • Processed meats
  • Highly processed foods.
  • Salts should be avoided at all costs and instead substituted with herbs and spices to add flavor to food.
  • Salt contain sodium which is bad for the heart.

Mediterranean diet plans Recipes.

  • Pasta and Shrimp.


1 Tablespoon Olive oil.

3 cloves of garlic crushed

2 medium sized Onion diced.

2 (1/2) cups chopped red plum tomatoes

¼ cup chopped basil

1/3cup chopped olives

2 tablespoon Capers

½ teaspoon ground black pepper

5 Cups cooked pastas.

¼ Cup cheese.


  • Over medium heat, heat oil in a nonstick pan.
  • Add garlic and diced onions and sauté for one minute.
  • Add the Shrimp and cook for another one minute.
  • Add tomatoes and basil.
  • Let it simmer until soft.
  • Add Olives, Caper and black pepper and allow to cook for one minute.
  • In another bowl, Mix the Shrimp and cooked pasta.
  • Add cheese.

Yummy! Enjoy!



5-inch tuna steak

2-Tablespoon Olive Oil

3 Garlic cloves crushed

2 Medium size Onions, diced

2-Tablespoon Caper

¼ cup chopped Olives

3 Plum red tomatoes blended

2 Tablespoon black pepper

2Tablespoon chopped parsley

A pinch of salt


  • Put a heavy nonstick pan over medium heat
  • Brush the Tuna steak with olive oil on both sides and season with salt and black pepper.
  • Place the Tuna gently on the pan, cook for two minutes on each side.
  • In a separate pan, put a tablespoon of olive oil, sauté garlic and onions until translucent.
  • Add tomatoes, Olives, Parsley and Capers and let simmer.
  • Season as desired.
  • Serve a piece of Tuna in a plate and add a spoonful of sauce on Tuna.
  • Garnish with lemon.


Mediterranean Shopping list

For a healthy eating habit, the store and fridge should be filled with healthy food. Having a shopping list makes life more easier.

  • FRUITS AND VEGETABLES (They are low in Calories and rich in fiber, they are also rich in vitamins and minerals

Apples, Avocados, Bananas, Berries, Broccoli, Brussel sprouts, Bell peppers, Beets, Cabbage, Carrots, Celery, Cucumber, Dates, Eggplant, Fennel, Grapes, Kiwi, Lime, Melons, Mushrooms, Onions, Oranges, Peas, Pears, Peaches, spinach, Tomatoes, Zucchini, Plums, capsicum


Salmon, Shrimp, Tilapia, Tuna, Scallops, Cod, Clams, Crab

Source of Omega-3 fatty acids which reduces the risk of cardiovascular diseases.


Almonds, Hazelnuts, Walnuts, Cashews, Sunflower Seeds, Macadamia nuts, Pumpkin seeds

They contain unsaturated fats and fiber.


Whole Oats, Barley, Brown Rice, Rye, Buckwheat Whole wheat bread/pasta, Wholegrain bread or pasta


Beans, Peas, Lentils, Pulses, Peanuts, Chickpea


Potatoes, Sweet Potatoes, Turnips, Yams, Cassava


Garlic, ginger, Rosemary, Cinnamon, Basil, Sage, Pepper, Mint, Nutmeg, cumin, Oregano, Coriander, mint, cilantro.

They have antioxidants. They add flavor to food without the need of salt.


Chicken, Duck, Turkey, Eggs, Cheese, Yogurt, cheese, chicken breasts, chicken thighs, lean meat


Extra Virgin Olive Oil. Olives, Avocado oil

Lowers the risk of heart disease.

Mediterranean diet plan Possible Side Effects

Finally, you can loose weight without worrying about major side effects. With Mediterranean Diet Plan, there’s little to no side effect; it is a healthy lifestyle.

The only side effect you can have is withdrawal, for example, when the body is used to having sugar and wheat products, the moment you stop using them, you may experience headaches which subside with time.

You may have cravings, but as long as you are focused on the greater good, which n this case is the weight loss goal, you will manage just fine.

Conclusion and Recommendation

It’s an easy plan that anyone can work on it’s not strict. It’s the healthiest way to loose weight. The weight loss is not abrupt, it takes time, that’s why after losing the weight, maintaining the newly acquired weight becomes easy, all there is to it is to maintain the new lifestyle. When a diet product offers great weight loss in a short period, you should run, run for your dear life and never look back.

The menu is based on easily acquired food produce, Some people argue that its a little bit expensive, I beg to differ, Eating street junk food and fast food may seem cheaper for now but in the long run, when you start developing complications as a result of too much cholesterol, frequent visits to the doctors will become very expensive. I would rather spend more and live a healthy and fulfilling life.

Summary: Mediterranean Diet plan is more of a lifestyle than a Diet because it focuses on the natural foods that are available in our marketplace to lose weight.

It’s the safest way if losing weight because the weight is lost gradually over a period of time; Exercise becomes part of the Diet. Drinking eight glasses of water is also mandatory, water helped in hydrating and detoxifying the body.

It gives detailed guidelines on the foods to consume and foods to avoid.