Mediterranean diet with daily menu

This diet is based on traditional Mediterranean foods. Vegetables and fruits, seafood, which are the basis of nutrition, not only prevent cardiovascular diseases, but also help cope with obesity. Products containing sugar, trans fats and fast food are excluded from the menu.

Facts about the Mediterranean diet

The term was adopted by nutritionist Ansel Keys in the 1950s. A professor from the United States, who specifically visited the coast of Italy, pointed out that, unlike the Americans, the inhabitants of the Mediterranean coast live long, are healthy and rarely suffer from heart disease. Eating a healthy diet prevents strokes, premature death, and type 2 diabetes. Recent research by scientists has proven that dieting can help with weight loss.

Effectiveness for weight loss

Scientists studied the lifestyle and diet of Mediterranean people and observed people who were overweight and obese. Experts have found that those who followed the diet lost 5 kg more during the year than those who followed another diet.

In 2019, the Mediterranean Weight Loss System was recognized as the leader in the best diets ranking. Experts note that a person can lose 2 to 5 kilograms in a month.

One of the main advantages of the diet is that it eliminates the need to count macronutrients and calories in meals.

The principle of nutrition includes the rejection of junk food, the inclusion of low-calorie and healthy foods in the menu. Because of this, a person gradually begins to lose weight. Fractional nutrition (up to 6 times a day) does not make you feel hungry.

Nutritional principles

The Mediterranean diet includes foods that contain all the nutrients - proteins, carbohydrates, and fats. Complex carbohydrates provide a boost of energy for the whole day, healthy monounsaturated fats contribute to the normal function of the internal organs. For men per 1 kg of weight, it is recommended to consume 2 g of fat, and women - 1-1, 5 g.

Protein contributes to weight loss. Their deficiency leads to the fact that the body begins to use up its own reserves, which is why muscle wasting is observed.

Breaking down proteins requires 30% more energy than carbohydrates and fats.

Processing and recording takes 3-4 hours. The energy consumption increases, the person decreases. For weight loss, it is recommended to consume 2 g of protein per 1 kg of body weight per day.

For a Mediterranean diet, follow these guidelines:

  • Take plant-based foods as the main item on the menu: vegetables, fruits, legumes, and nuts;
  • eat small meals, but often;
  • eliminate trans fats from diet, replace them with unrefined oil;
  • use spices or herbs instead of salt;
  • Reducing the consumption of red meat to 2 times a week;
  • eat poultry, fish or seafood dishes every day;
  • Do not drink more than 1 glass of dry red wine per day.

Basis of the diet

The menu of the Mediterranean people is based on products consumed by the main population of the coastal countries. These are foods that you can grow in your own vegetable garden or fish from the depths of the sea. People practically do not use semi-finished products.

Plant food

Vegetable salad for the Mediterranean diet

A large amount of fresh vegetables and fruits in the diet contributes to weight loss. Plant-based foods help lower cholesterol, improve digestive system and heart function. Nutritionists recommend including in the menu:

  • Tomatoes;
  • Cucumber;
  • Lettuce leaves;
  • Cabbage;
  • Onion garlic;
  • Zucchini;
  • Apples;
  • Citrus fruits;
  • Grape;
  • Peaches.

Grains and bread make up half of the total Mediterranean diet. Complex carbohydrates are needed for the normal functioning of the heart and nervous system. Many foods contain them:

  • Durum wheat pasta;
  • Buckwheat, oats, pearl barley, corn grits;
  • Legumes;
  • Rice;
  • Whole wheat bread;
  • Lenses.

Dried fruits and nuts are perfect for snacks. They replenish the glucose deficiency and give the body energy. 2-3 times a week you can eat all nuts, dried apricots, raisins, dates and plums.

Healthy fats

Mediterranean food does not exclude fat intake. Olive oil helps lower blood cholesterol. Nuts and canola oil contain saturated fats, linoleic acid, which the body needs to function properly. When a person combines the Mediterranean diet with physical activity, it is possible to cope with obesity effectively and easily.

A fish

Seawater fish contain omega-3 fatty acids that help reduce appetite. They help strengthen bones, normalize the thyroid and improve oxidative processes in the body. Seafood should be included in the diet at least 2-3 times a week:

  • Mackerel;
  • Sardine;
  • Lake trout;
  • Salmon;
  • Salmon;
  • Halibut;
  • Tuna;
  • Octopus;
  • Shrimp;
  • Scallops;
  • Mussels.


To reduce your risk of heart disease and type 2 diabetes, eliminate trans fats, refined vegetable oils, fast foods, and processed foods from your diet. They contribute to weight gain.

Trans fats

Hydrogenated fat is the result of exposure to high temperatures and chemical reaction accelerators. It contains cheap palm oil. The main source of trans fats is margarine.

Trans fats are also found in refined vegetable oils, they appear when frying, reheating food and the higher the oven temperature, the more they are formed. Therefore, it is advisable to cook dishes in small quantities, only to eat them fresh.

Ready meals and fast food

Trans fats have a longer shelf life and lower cost than butter and are therefore widely used in the food industry. Fast food and ready meals are no exception. Frozen ready meals already contain trans fats when they are reheated. Unscrupulous manufacturers trying to cut costs and extend shelf life are adding hydrogenated fat, palm oil, and milk fat substitutes to their products.

These components contribute to the development of diseases of the cardiovascular system, an increase in cholesterol. Eliminate highly processed foods like chips, crackers, sugar, and white flour confectionery from your diet.

Refined oils

More nutrients are retained in unrefined oil than after refining. Unrefined oil has a light aroma, saturates the body with fatty acids and vitamins. This product helps prevent atherosclerosis and thrombus formation, stimulates the production of growth hormones in children and adolescents, improves the condition of nails and hair, as well as the nervous system. After cleansing, natural biologically active components that are necessary for the normal functioning of the body are extracted from the oil.

Rules for losing weight

Diet along with physical activity will help you lose excess weight. Follow these principles of proper nutrition:

  • eat in small portions (200-250 g) 4-5 times a day;
  • exclude sugary foods from the diet;
  • drink at least 2 liters of water per day (calculation of the norm - 30-35 ml per 1 kg of body weight);
  • reduce the amount of salt you eat;

Approximate diet for a week

Food for the Mediterranean diet

With adapted Mediterranean diet recipes you can create a healthy and balanced menu for weight loss. The variety of dishes will help you eat deliciously every day.

day 1

  • Breakfast:
    • Buckwheat.
    • Whole wheat bread sandwich with cheese.
    • Having lunch:
      • Cheesecake with sour cream.
      • Dinner:
        • Lent borscht.
        • Braised turkey fillet with potatoes.
        • Salad with cucumber, tomatoes, olives and other unrefined vegetable oils.
        • Afternoon snack:
          • Natural marshmallow.
          • Dinner:
            • Baked mackerel fillet with vegetables.
            • A glass of kefir.

            day 2

            • Breakfast:
              • Rice.
              • Veal balls.
              • Braised cabbage.
              • Having lunch:
                • Baked apples with honey.
                • Yogurt.
                • Dinner:
                  • Beetroot.
                  • Salmon steak.
                  • Vegetable stew.
                  • Afternoon snack:
                    • Orange.
                    • Herbal tea.
                    • Dinner:
                      • Salad made from iceberg leaves, tomatoes, cooked turkey fillet and mozzarella cheese with olive oil and lemon juice dressing.
                      • Rose hip decoction.
                      Fish with vegetables for the Mediterranean diet

                      Day 3

                      • Breakfast:
                        • Oatmeal, boiled in water.
                        • Whole wheat bread with butter.
                        • Weak tea.
                        • Having lunch:
                          • Fruit salad served with low-fat yogurt.
                          • Dinner:
                            • Cauliflower puree soup.
                            • Baked marquee with chicken fillet.
                            • Cut vegetables.
                            • Afternoon snack:
                              • Cottage cheese pudding.
                              • Banana smoothie.
                              • Dinner:
                                • Baked mackerel.
                                • Omelette.
                                • Tomato and cucumber salad dressed with olive oil.

                                Day 4

                                • Breakfast:
                                  • Corn porridge.
                                  • Turkey schnitzel.
                                  • Vegetable mix.
                                  • Having lunch:
                                    • A handful of nuts.
                                    • Low-fat yoghurt.
                                    • Dinner:
                                      • Cheesesoup.
                                      • Carrot schnitzel.
                                      • Baked veal.
                                      • Afternoon snack:
                                        • Grapes and banana.
                                        • Dinner:
                                          • Fried egg".
                                          • Salad with feta cheese, prawns, iceberg leaves, tomatoes and olives.
                                          Puree soup with croutons for the Mediterranean diet

                                          Day 5

                                          • Breakfast:
                                            • Congee.
                                            • Chicken roll.
                                            • Having lunch:
                                              • Cheesecake with low-fat sour cream.
                                              • Peach.
                                              • Dinner:
                                                • Mushroom soup.
                                                • Spaghetti with seafood in tomato sauce (mussels, squid, prawns).
                                                • Afternoon snack:
                                                  • Quark soufflé with fruits.
                                                  • Dinner:
                                                    • Omelette.
                                                    • Baked sardine fillet with cheese.
                                                    • Vegetable salad.

                                                    Day 6

                                                    • Breakfast:
                                                      • Wheat porridge boiled in water.
                                                      • Turkey meatballs with tomato sauce.
                                                      • Having lunch:
                                                        • A handful of nuts.
                                                        • A glass of kefir.
                                                        • Dinner:
                                                          • Soup with pasta and potatoes.
                                                          • Cabbage Chops.
                                                          • Rabbit steamed in sour cream.
                                                          • Afternoon snack:
                                                            • Banana, dried apricots.
                                                            • A glass of yogurt.
                                                            • Dinner:
                                                              • Pumpkin puree.
                                                              • Trout fillet baked with vegetables.
                                                              Rabbits with mushrooms for the Mediterranean diet

                                                              Day 7

                                                              • Breakfast:
                                                                • Cooked lentils.
                                                                • Veal steak.
                                                                • Salad with peppers, tomatoes and herbs.
                                                                • Having lunch:
                                                                  • Banana, orange and apple salad with natural yogurt.
                                                                  • Dinner:
                                                                    • Onionsoup.
                                                                    • Rice.
                                                                    • Different seafood in a creamy sauce.
                                                                    • Afternoon snack:
                                                                      • A handful of nuts.
                                                                      • Strawberry smoothie.
                                                                      • Dinner:
                                                                        • Salad made from cucumber, bell pepper, feta and olives, seasoned with olive oil.
                                                                        • Tuna steak.
                                                                        • Herbal tea.

                                                                        Health Benefits of Diet

                                                                        According to research, such a diet lowers the risk of heart disease and the accumulation of cholesterol. The Mediterranean menu is also suitable for preventing Alzheimer's and Parkinson's. Women who eat a diet rich in nuts and olive oil are less likely to develop breast cancer.

                                                                        New research shows that eating such a healthy diet can help reduce your risk of type 2 diabetes. The diet is also effective for people who already have this disease, because the right food allows you to control blood sugar levels.

                                                                        The food is saturated with omega-3 fatty acids, which prevent blood clots, thin the blood and improve vascular tone. The Mediterranean diet has practically no contraindications. Exceptions are allergic reactions to fish, seafood and other foods that are part of the diet. It is useful for pregnant and breastfeeding women, children and adolescents, as well as the elderly.


                                                                        The diet involves reducing the amount of milk and dairy products. In order to get the calcium needed for normal functioning of the musculoskeletal system, it is recommended to include more yogurt and cheese in the diet. You can use vitamin and mineral complexes with calcium.

                                                                        It is advisable to reduce your alcohol consumption as much as possible. Diet food does not exclude it completely, it allows women 1 glass of red wine per day, and men - 2. Control the amount of fat - no more than 65 g per day. The Mediterranean diet is not suitable for emergency weight loss. Obesity gradually disappears. The downside is the high cost of some foods, such as seafood, which make up a large part of the diet.