Mediterranean Diet for Weight Loss plan includes a menu consisting of nutritious and delicious foods, as well as instructions for physical activity that will aid in achieving the goal. It’s a bit more “modest” version of the Mediterranean Diet for Weight Loss, and its aim is to free you from excess weight in a healthy way in just 3 weeks!
Mediterranean Diet for Weight Loss: Sample menu for one day:
Breakfast: Whole grain toast with a spoonful of extra virgin olive oil and a piece of fish (around 100 grams), boiled egg, a glass of orange or grapefruit juice.
Lunch: Vegetable salad with marinated fish or chicken, whole grain croutons, boiled vegetables.
Dinner: Chicken fillet or chicken soup (without the meat just with vegetables), whole grain rice, vegetable salad.
The amount you will eat is not limited, but be careful not to overeat!
Additional nutrition tips after finishing the diet:
- Limit sugar and animal fat intake,
- Increase the intake of fruits, vegetables, whole grains, and fish
- Include physical activity in your daily schedule, such as walking, cycling, or swimming.
Results can be expected in a period of 3 weeks, and they are quite impressive: a loss of up to 7 kilograms! Of course, those with a large surplus can lose more, and if the surplus is a few kilograms – this will be a healthy detox with the loss of the mentioned surplus.
We emphasize that the diet is tailored for the described goal – a loss of 7 kilograms – and it is recommended to consult a nutritionist before starting any weight loss program. Although this diet is very healthy (it falls into the category of the best diets that exist – such as Pritikin or Ornish) – we are all different, and it is up to the expert to assess the important differences that can help someone lose weight quickly and others “struggle”.
Mediterranean Diet for Weight Loss: menu for a week
Note: You can repeat the menu for three weeks. Try to follow all the listed foods. Yes, we know that avocado is not popular in our regions, but it’s time (for those who are not) to get to know this extremely healthy fruit that is very filling and gives the body extremely healthy fats. You can already replace salmon with another fish – cod is best.
Day 1:
Breakfast: Whole grain toast with avocado and salmon, boiled egg, a glass of orange or grapefruit juice.
Lunch: Vegetable salad with marinated salmon and boiled garlic, whole grain croutons, boiled vegetables.
Dinner: Chicken soup with chicken pieces, whole grain rice, vegetable salad with olive oil and lemon.
Day 2:
Breakfast: Whole grain toast with hummus and tomato, boiled egg, a glass of orange or grapefruit juice.
Lunch: Vegetable salad with marinated seafood and boiled garlic, whole grain croutons, boiled vegetables.
Dinner: Chicken soup with chicken pieces, whole grain rice, vegetable salad with olive oil and lemon.
Day 3:
Breakfast: Whole grain toast with avocado and salmon, boiled egg, glass of orange or grapefruit juice.
Lunch: Vegetable salad with marinated salmon and boiled garlic, whole grain croutons, boiled vegetables.
Dinner: Chicken soup with chicken pieces, whole grain rice, vegetable salad with olive oil and lemon.
Day 4 – Mediterranean Diet for Weight Loss:
Breakfast: Whole grain toast with hummus and tomato, boiled egg, a glass of orange or grapefruit juice.
Lunch: Vegetable salad with marinated seafood and boiled garlic, whole grain croutons, boiled vegetables.
Dinner: Chicken soup with chicken pieces, whole grain rice, vegetable salad with olive oil and lemon.
Day 5:
Breakfast: Whole grain toast with avocado and salmon, boiled egg, a glass of orange or grapefruit juice.
Lunch: Vegetable salad with marinated salmon and boiled garlic, whole grain croutons, boiled vegetables.
Dinner: Chicken soup with chicken pieces, whole grain rice, vegetable salad.
Day 6:
Breakfast: Whole grain toast with hummus and tomato, boiled egg, glass of orange or grapefruit juice.
Lunch: Vegetable salad with marinated seafood and boiled garlic, whole grain croutons, boiled vegetables.
Dinner: Chicken soup with chicken pieces, whole grain rice, vegetable salad with olive oil and lemon.
Day 7:
Breakfast: Whole grain toast with avocado and salmon, boiled egg, glass of orange or grapefruit juice.
Lunch: Vegetable salad with marinated salmon and boiled garlic, whole grain croutons, boiled vegetables.
Dinner: Chicken soup with chicken pieces, whole grain rice, vegetable salad with olive oil and lemon.
The Mediterranean diet for Weight Loss is not just a diet, it’s a lifestyle! By incorporating delicious, healthy foods such as olive oil, fresh fruits and vegetables, whole grains, and seafood, you can live longer, feel happier, and enjoy a more vibrant life. So say goodbye to boring and bland diets and hello to a taste bud tantalizing journey to better health!
