Mediterranean Diet for Weight Loss - Daily Menu

Cherries and Olives for the Mediterranean Diet

There are many types of diets, but experts say you need to pay attention to the healthiest ones that provide your body with nutrients in addition to helping you lose weight.

So it's worth figuring out what this Mediterranean diet is all about, and this week's menu is very diverse, full of unique flavors of fresh herbs, vegetables and cheese.

Unlike other diets, it's not aggressive, so unwanted weight loss doesn't happen suddenly. Weight loss will happen gradually, but in an efficient way.

The Mediterranean diet is not a diet at all, but a collection of dietary principles and habits throughout the Mediterranean, which includes as many as 16 countries. The Mediterranean diet is based on Spanish, Italian and Greek cuisine. The culinary specialties of the region are the basis for a healthy diet, which is known to never lead to obesity, on the contrary, it is marked by normal weight and good health.

Mediterranean diet - what's the point?

The Mediterranean diet is a very healthy and balanced way to take care of yourself. It is very diverse as it combines the consumption of meat and fish with beans and vegetables traditionally grown in the Mediterranean region.

This diet is rich in fiber, healthy fatty acids, vitamins, and antioxidants, which are all reasons for the health benefits of this diet. It's not hard to watch it because it's delicious, unrestricted, and even enjoyable.

Fish and seafood play an important role in this diet. Meat consumption is relatively low, especially red meat (beef, lamb). Dishes are often seasoned with lots of garlic and onions, which are known for their antibacterial and blood pressure lowering properties.

This diet is especially recommended for people who are prone to high blood pressure and high cholesterol levels. The Mediterranean diet doesn't seem to allow you to lose weight due to its high carbohydrate content (like pasta). However, it is not. Pasta with vegetables or even fish or poultry will not make you fat. Recovered from fatty sauces used in pasta.

This diet is not designed to achieve ideal body weight in a few days. On the Mediterranean diet, you can lose about 1 kg in 7 days. After the first 4-5 weeks, the weight will start to stabilize.

Since it's based on certain principles rather than detailed charts, you'll need to figure out how many calories per day you need to lose or maintain your weight, what you can do to stay active, and how to include this diet in your own dietmenu.

Rules and Principles

Here are the basic rules that apply to this diet:

  1. Olive oil is a mainstay of Mediterranean cuisine.
  2. Food must be completely natural and fresh, and fruits and vegetables must be seasonal.
  3. Bread, pasta, and cereal products provide people with daily carbohydrates.
  4. Fresh fruit will replace dessert.
  5. Eat cheese and yogurt regularly.
  6. Several times a week - fish, white meat and eggs.
  7. Limit intake of red meat and animal fats.
  8. The most important drink is water, although you can have a glass of red wine with your meal.
  9. Vanilla is by far a better choice than salt.
  10. Daily exercise is an important addition to your diet.

The above points are all principles of healthy eating, and using them can lead to extraordinary health benefits.

To lose weight with this diet, you need to follow some rules:

  • Avoid frying at high heat, do not use the same oil;
  • drink plenty of still mineral water;
  • Avoid stress.

The daily fat intake should not exceed 40 grams, not more than 1200 calories, and you can lose up to 4 kilograms in a month.

Benefits of the Mediterranean Diet

Research shows that a traditional Mediterranean diet can help with:

  • reduce the risk of heart disease;
  • Lowers levels of oxidized low-density lipoprotein (LDL) cholesterol - the "bad" cholesterol, which is more likely to build up deposits in arteries;
  • Reduce the risk of cancer and Parkinson's and Alzheimer's;
  • A reduced risk of breast cancer in women;
  • Carry out the prevention and treatment of major chronic diseases.

Food List - Food Pyramid

In 1993, a food pyramid for the Mediterranean diet was developed in collaboration with the World Health Organization and the Harvard School of Public Health. It presents lifestyle guidelines and recommended foods. The Mediterranean diet is based on physical activity and positive social relationships.

Recommended Products:

  • Vegetables - tomatoes, broccoli, cabbage, spinach, onions, carrots, cucumbers. can be eaten in large quantities;
  • Fruits - apples, bananas, oranges, pears, grapes, figs, melons, peaches. Their number is limited by the number of calories planned for the day;
  • Legumes (beans, peas, lentils, peanuts, chickpeas), grains, pasta, brown bread. Because of their calorie content, they shouldn't be consumed too much throughout the day. Always mix them with vegetables;
  • Fish and seafood - salmon, sardines, trout, tuna, mackerel, shrimp, oysters, shellfish, crab, mussels. Contains unsaturated fatty acids, provides a lot of minerals and vitamins. Eat several times a week;
  • Poultry, eggs - chicken, duck, turkey; chicken, quail and duck eggs. Enough is enough. Poultry should be eaten without the skin;
  • Nuts, seeds - almonds, walnuts, macadamias, hazelnuts, cashews, sunflower seeds, pumpkin seeds. You can afford it from time to time due to the high content of vitamins and minerals, but keep in mind that they are high in calories;
  • Healthy fats - olive oil, olives, avocados. Use in salads, stews and regular toast instead of butter;
  • dairy products. The king of dairy products on the Southern table is natural yogurt. It is used as a complement to sweet and savory dishes. Cheese such as feta, parmesan, ricotta, gorgonzola or mozzarella are also permitted;
  • Dry wine - lowers cholesterol levels, however, you should not drink more than 1 glass with your main meal.


  • fat;
  • white bread and sweets;
  • Whole milk and fatty cheese.

It is best to choose fresh food and drink more mineral water.

7 Days Weight Loss Menu

day breakfast 2 breakfast dinner afternoon snack dinner
on Monday Natural yogurt, 1/2 cup raspberries, coffee/tea, kiwi 1 serving of fruit Steamed cod fillets with green beans, rice, tomato salad, drizzled with apple cider vinegar Natural Yogurt 0% Fat, 2 slices of multigrain bread, 200g tomato and pepper salad, 1 slice of feta
Tuesday Orange juice, a slice of brown bread with turkey ham 120 g cheese, 1 cup seasonal fruit Pasta Salad with Tomatoes, Thin White Cheese and Basil; Fried Chicken Breast, Herbal Tea natural yogurt, 1 serving vegetable Herb-roasted trout, 40 g couscous, 1 vegetable
Wednesday A slice of dark whole wheat bread, two slices of yellow cheese, two lettuce leaves and tomatoes jam Chicken breast cabbage soup 250g, fish 200g a cup of kefir 2 slices whole wheat rye bread, chicken sausage, 100g broccoli poached
Thursday orange juice, 3 cereal crackers Fresh Cabbage Salad boiled spinach, pea rice, tea A slice of brown bread with turkey ham Garlic Boiled Shrimp
Friday Spread a thin slice of whole wheat rye bread with fish sauce (30g smoked mackerel and 80g low-fat cottage cheese), 100g chives and apple salad pear 250 g turkey breast, red and green peppers, pumpkin, onion and tomato, 30 g brown rice Fresh Vegetable Salad with Gorgonzola Cheese Tomato, low-fat white cheese and oregano salad, grilled chicken breast
Saturday Bread with honey, banana, coffee/tea slice of watermelon Dill soup with 2 potatoes, fennel and chicken breast, 200g red pepper stuffed with rice, tomato puree and eggs Salad with peppers, tomatoes, tuna and olives Foil-baked salmon fillets, a drizzle of olive oil, and garlic toast
Sunday 2 slices of brown bread made from whole wheat flour, 60g low-fat cheese and onions, oranges Brown bread with 20 g chicken sauce and 10 radishes Soup with mashed spinach, gorgonzola, two toasts, drizzled with olive oil, garlic, orange 150g fruit yogurt 250 g salad with beans, apples, red peppers, dill, seasoned with olive oil, lemon juice and mustard

Mediterranean Diet Recipes

For those looking to eat healthier, there are many ways to follow the Mediterranean diet. These recipes will help avid and novice cooks cook deliciously.

Broccoli Ham and Potato Casserole

  1. Peel potatoes (700g) and cut into slices. Cut 1 medium onion into half rings. Divide broccoli (1) into inflorescences and cook in boiling water for 3 minutes.
  2. Sauté onions in hot oil, add potatoes, cream 18% (200ml). Cook, stirring constantly, for about 15 minutes.
  3. Put some potatoes on the bottom of a heatproof plate and top with a layer of chopped ham (100g). Place the second part of the potatoes. Then add broccoli and sprinkle with cheese (100 g).
  4. Cover the plate with foil and place in an oven preheated to 190°C for about 40 minutes. Remove the foil 10 minutes before the set time expires.

fish sauce

Required components:

  • 1 can of herring fillets in tomato sauce (about 170 grams);
  • 2 eggs;
  • a small bunch of fresh dill;
  • 1 tablespoon apple cider vinegar
  • 1 teaspoon liquid honey;
  • Salt;
  • black pepper.

Cook the eggs, separating the whites from the yolks. Finely chop the dill. Add the entire contents of the jar (herring fillets with tomato sauce), 2 egg yolks, apple cider vinegar and honey to a plate. Blend all ingredients with a blender until smooth.

Cut the egg whites into small cubes and add chopped dill. Season with salt (optional) and freshly ground pepper. Mix everything again with a spoon and you're done!

Roasted Pumpkin Soup

  1. Pumpkin (500 g) peeled, cut into small pieces, toasted with a little olive oil and baked in the oven at 180° for 45 minutes.
  2. Sauté onion (1) and garlic (3 cloves) lightly in olive oil and add to roasted squash.
  3. Then pour the vegetable stock (1l) over everything and add the saffron, bay leaves, salt and red pepper (2g).
  4. Cook for 15 minutes and let cool. Combine ingredients with a blender.
  5. Transfer mixture to a saucepan, season with lemon juice, honey (according to your judgment) or salt and bring to a boil. If the soup is too thick, add some water.
  6. Serve with croutons made from your favorite bread.

Spring Corn Salad

  1. Bring a large pot of lightly salted water to a boil.
  2. Cook corn (6 ears) in boiling water to desired tenderness.
  3. Use a sharp knife to remove the kernels from the cob, cool and separate.
  4. Cube 3 large tomatoes, 1 large onion, and 1/4 cup basil.
  5. In a large bowl, combine corn, tomatoes, onion, basil, olive oil, apple cider vinegar (15 g), salt and pepper.
  6. Refrigerate and serve.

Pineapple Blueberry Salad with Lemony Chia Dressing

For salads:

  • 200 grams Chinese cabbage;
  • 1/3 diced cucumber
  • 1/4 cup fresh pineapple chunks
  • 1/4 cup fresh blueberries
  • 1/4 avocado, cubed;
  • 1 tablespoon chopped almonds

Lemony Chia Seed Dressing:

  • 1 tablespoon olive oil
  • 1 tablespoon fresh lemon juice (made from half a lemon)
  • 1/2 tablespoon maple syrup
  • 1/4 teaspoon chia seeds.

Put all salad ingredients in a bowl. Stir together the seasonings. Drizzle over salad and serve.

Weight Losers Reviews and Results

  • First tip: "Diets that promise massive weight loss in 1 week always keep me on my toes. The Mediterranean diet allows me to use a lot of food. Following the plan, I managed to lose 6kg in 2 months. "
  • Second comment: "The food pyramid of the Mediterranean diet has given me a glimpse of what foods we should be eating. I really like the diet even allowing a small amount of alcohol. In just 4 weeks I lost 3kg. "
  • 3rd comment: "I love the Mediterranean diet. Because of my love for fish, fruit and wine, it doesn't seem like a diet at all, but a great menu. I lose 1. 5kg every two weeks. INever give more to others. "

As we have seen, the Mediterranean diet is one of the most complete and healthy diets in existence. After all, her menu includes items that not only contribute to good health, but also help shed unwanted pounds.