Your 4-Week Mediterranean Diet Meal Plan, Curated by a Dietitian-Chef | Livestrong.com (2024)

FAQs

Is peanut butter on the Mediterranean diet? ›

And as plant-based protein sources that are high in good and unsaturated fats, peanuts and peanut butter are a natural fit within Mediterranean and Flexitarian ways of eating. Unfamiliar with the Mediterranean and Flexitarian diets?

Egg yolks have saturated fats that can raise your cholesterol. Most healthy people can eat up to four to six egg yolks per week while following a Mediterranean diet, but to get some of the benefits of eggs without the negatives, stick to egg whites whenever you can.

Oatmeal is a safe option that can be dressed up for breakfast to make it better. Try adding a variety of nuts and fruit to improve the taste of plain oatmeal. Consider making it with honey, diced apples and chopped walnuts. Strawberries, blueberries and blackberries are also good options.

Eggs: Limit egg yolks to 4 per week. Egg whites can be eaten in unlimited amounts. Sweets: Eat sweets less often – use fruit as your dessert. Red Meat: Lean red meats (beef, pork, lamb and veal) can be eaten 3-4 times per month.

Cheese & Yogurt

Dairy products common to the traditional Mediterranean Diet include: brie, chevre, corvo, feta, haloumi, manchego, Parmigiano-Reggiano, pecorino, ricotta, yogurt (including Greek yogurt).

Common Mediterranean Breakfast Foods

Yogurt: We love Greek yogurt which is higher in protein, and lower in sugar. Eggs: A great source of protein and healthy fats. Oats: A healthy whole grain used in oatmeal and baked goods. Fruit: All types of fruit are encouraged on the Mediterranean diet.

The foundation of the Mediterranean diet is plant foods. That means meals are built around vegetables, fruits, herbs, nuts, beans and whole grains. Moderate amounts of dairy, poultry and eggs are part of the Mediterranean diet, as is seafood.

In Greece, lunch might include a flavorful tomato, olive, cucumber, and feta salad, along with a small piece of grilled fish with lemon and olive oil. In Eastern Mediterranean countries, you might have falafel served alongside hummus and pita, salads, and sometimes a vegetable or meat kebab.

What sandwich meat is on the Mediterranean diet? ›

Yoghurt, cheese, milk and lean protein sources such as chicken, turkey or eggs are also eaten in a Mediterranean-style diet. Red meats and sweets are only eaten in small amounts. Processed meats (deli meats, bacon, ham, corned meats, salami or sausages) and packaged foods should be limited to rare occasions.

While no diet offers a 'magic pill' for weight loss or health challenges, the Mediterranean Diet, backed by the findings from the PREDIMED-Plus study, presents a scientifically supported option for those looking to reduce belly fat.

Fruits and vegetables are also a big part of the Mediterranean diet, eaten at most if not all meals. Fruits and veggies pack in a lot of water and fiber and are low in calories, so you can eat basically as much as you want. Eating more vegetables can prevent weight gain or even lead to loss, research has shown.

The diet features simple, plant-based cooking, with the majority of each meal focused on fruits and vegetables, whole grains, beans and seeds, with a few nuts and a heavy emphasis on extra-virgin olive oil.

Avoid peanut, safflower, corn and soybean oils. You can also use avocado oil, which can withstand higher temperatures than olive oil. Eliminate margarine; avoid butter, but if you do use it, opt for a high quality butter made from grass-fed milk, such as Kerrygold. Eat a handful of nuts every day.

Brozek recommends substituting both butter and margarine with olive oil or canola oil whenever possible. This falls more in line with a Mediterranean diet, which is high in monounsaturated and polyunsaturated fats. These fats have been proven to be the best types of fats.

This is a common question we are asked, and yes, popcorn is absolutely included on the Mediterranean diet. Popcorn is a whole grain which means it contains more fiber and minerals than refined grains. If you want to include popcorn in your diet, here are a few things to keep in mind: Pay attention to portion sizes.