Here is a delicious and nutritionally-balanced Mediterranean Diet meal plan for an entire week. If you are new to the diet, we think this meal plan will be a tasty and inspiring introduction to this way of eating.
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Recipes:
DAY 1
Shakshuka –
Greek Chop Chop Salad –
Pasta alla Puttanesca with Canned Tuna –
DAY 2
Ful Medames –
Pasta alla Puttanesca with Canned Tuna (leftovers)
White Bean Soup –
Authentic Greek Salad –
DAY 3
Pan Con Tomate –
White Bean Soup (leftovers)
Moroccan Chicken with Olives –
DAY 4
Blueberry Overnight Oats –
Moroccan Chicken with Olives (leftovers)
Baked Sheet Pan Eggplant Parm –
DAY 5
Greek Omelet with Zucchini and Mint –
Baked Sheet Pan Eggplant Parm (leftovers)
Greek Meatballs –
Lemon Potatoes –
DAY 6
Avocado Toast with Salmon and Capers –
Greek Meatballs (leftovers)
Baked Summer Vegetables –
DAY 7
Traditional Greek Breakfast
Baked Summer Vegetables (leftovers)
Leftovers from the week
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*This content is strictly the opinion of William Bradley, R.D., and is for informational and educational purposes only. It is not intended to provide medical advice or to take the place of medical advice or treatment from a personal physician. All viewers of this content are advised to consult their doctors or qualified health professionals regarding specific health questions. Neither William Bradley, R.D. nor the publisher of this content takes responsibility for possible health consequences of any person or persons reading or following the information in this educational content. All viewers of this content, especially those taking prescription or over-the-counter medications, should consult their physicians before beginning any nutrition, supplement or lifestyle program.
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A Mediterranean style plan is a great foundation, but the best results come from making it fit your own body, goals, and daily routine. Personalization matters just as much as the food choices.
I’ve been advised by my Dr to do the Mediterranean diet, and have one day a week just eating vegetables. I’m not big on veggies but I’ll try it. I love this video it’s easy to follow, and this man has a very nice presence. I thank him, and I’ve liked and subscribed..😊
Thank you, I love the idea of left overs, I live alone and I don’t want to cook every day, and some times food tastes better the next day. I love this video it is so helpful.. 😊
Is the Mediterranean Diet an American marketing strategy?
In the ‘50’s and 60’s fat was vilified and it is difficult to move beyond that. Eggs contain choline which has been studied many times and has benefited effects protecting from dementia
A Mediterranean diet is a great lifestyle choice. Everyone's needs are different and AlterMe can help you better understand what works best for your body.
Is this really that good if you are diabetic like myself?
1 serious question, What kind of blue is your kitchen? Please tell me. Thank you.❤
My new hero!
I can't find half of these ingredients where I live
This was really helpful content. Thank you for sharing.
This meal plan makes healthy eating feel simple and realistic. The recipes are easy to follow by including plenty of vegetables, healthy fats and balanced meals and using leftovers is a smart way to save time and reduce waste. It's a great starting point for anyone wanting to try the Mediterranean diet but Your age, lifestyle, health, metabolism and genetics all affect what foods are best for you. Pairing a healthy eating plan like this with AlterMe can make it even more personalized because AlterMe uses personal health and genetic insights to create nutrition recommendations tailored to your body and help you understand what works best for your own body instead of relying only on general diet advice.
My doctor said low fat for my pancreas
I have tried all kinds of diets. This one is the one I can stay consistent with and I love. Thank you for this video!!!!
What about Ham. Ham is my staple meat
This video is TERRIBLE.. 18 minutes to rattle off food and NOT talk about how and where to get ingredients from, serving size how to, etc etc.
My doctor recommended it do this diet so here I am. Just ordered my groceries and looking for inspiration to stay motivated.
I hate that fruits in America taste sour or not sweet at all. The focus is on quantity and not quality.
I would need at least 4 meals and the first one has to be carb heavy since I workout a lot. Need to keep my glycogen stores full
How is bread and pasta not considered highly processed?
Glyphosate
I lived in France on the Riviera for 14 years, and the diet I see touted as Mediterranean looks nothing like the food we, and everyone I knew, ate. The big thing is that people shopped every day, and businesses closed in the afternoons for people to rest, plus there were very few places that were air conditioned.
Stay away from seed oils. Use avocado and especially Extra virgin olive oil.
I don't really like feta cheese, what would be a good alternative? I am trying to eat better for my daughter and me.
Are We gona cooking or doctor and gona class f****** blablabla…
Fish is lighter, quicker to cook, and healthy.
Pickled fish like herrings are easy to make and ideal with salad.
Fried scallops and prawns are nice with noodles and beansprouts.
For a special meal Christmas eve use crab meat or mussels, and cooked prawns for quickness, with noodles, onions and mushrooms.
its ready in 10 minutes.
do you have a cookbook?
Eggs in sauce?!🥴
Love this set of recipes and the guidance given on starting this diet!
Amazing video. Funny enough I was eating the white bean soup while watching this (I’m Greek). Loved all the Mediterranean ideas from other countries, too!
Start the meal with vegetables, then protein/fat and then carbs. Better for your blood glucose.
Receipt please and ingredients
Just starting a Mediterranean diet and you will guide me, hopefully! 🙏🏻
💚❣️💛
I like your spice shelve
A snack in the afternoon or at night time before going to sleep, we used to have a bowl of cream. It could've been corn cream, cornstarch, something premium, and filling.
We only had one meal a day that was it one heavy meal, and it was at noon because the stores in South America, which were owned in our country where I was born. It was either Italian or Spaniard and noon was the time to eat, and everybody had rest in the store don't open on Sunday, but now they're changing things cause they copy in America, which we're not happy with.
Most of us ate if anything in the morning was Café con Leche, and a piece of toast. It could've been an Italian bread toast so delicious or we used to throw coffee. We have the deal bread or the bread that we cut it into pieces we throw it in the coffee and then spoon it to eat it delicious of course if it's made with real milk that's frosted and frosted doesn't mean the little machine you just mean you let the milk boil and the fat comes up and they create that form and that's what we used to eat for breakfast in a Mediterranean diet
I grew up eating pasta a lot we ate a lot of pasta and nobody was obese. We also walked to place like the supermarket stuff like that, but we made the pasta at home. We used fresh everything. My grandma had her herbs right outside the door of the kitchen she will go out and pick some and come back inside when we ate chicken. It was a fresh chicken. She went to the chicken coop grabbed the chicken depending on the amount of people she would grab two or three we are healthy. We have fruit trees. We had a walnut tree in the front of the house lots of flowers lots of fresh stuff carrots everything growing right there all around the house it was heaven.
Well, if you if you think about the olive oil, not just drinking it if you use it for cooking and you also use it to sprinkle it on it on a sandwich like on a bread or something the whole cup goes fast. You don't even feel it if you cook with it like when I have when I make soup stew I always put some olive oil. That's how my grandmother and my mom cooked. They used to put some olive oil oil inside the tube and the stew and so when we fried eggs, we used the lard or the vegetable oil olive oil oil one cup of olive oil goes very fast in a daily cookie because it's incorporated in a lot of stuff. It's not that you drink the cup of oil is that it's in the food you're cooking with in somewhere or another.
I’m having joint inflammation pretty bad at 19 years old, I’ve had it on and off for a couple of years and am trying to get a doctor but I heard this diet had a lot of anti inflammatory foods. I hope whatever I have is not arthritis but either way I’d like to try this