Would you like to finally change your diet? Then our Mediterranean diet weekly schedule is exactly what you need! What is the Mediterranean diet? Which foods are allowed and which are not?
Keto, Paleo, Low-Carb etc.-The list of diets that promise us a weight loss is now endless. Unfortunately, most of them are associated with strict rules and calorie counting, which can destroy our motivation after just a few weeks. Not with the Meditteran diet weekly plan! The Mediterranean diet is the clear proof that healthy eating does not have to be boring.
Eating healthy and tasty - this is now possible with the Mediterranean diet. The nutritional form is based on people's eating habits from the countries around the Mediterranean, including France, Spain, Italy and Greece. And let's be honest - who doesn't love the Italian or Greek cuisine? However, the term “diet” is a little misleading, because this is more of a lifestyle approach than a restrictive diet.
There are no too strict rules to follow and instead the value is placed on nutritious foods. Plenty of fruit and vegetables, grain, fish, lean meat and healthy fats - these are the main components of the Mediterranean diet. The focus on the Mediterranean diet weekly plan is not on weight loss, but as long as you pay attention to your portion sizes, you will still be able to lose a few kilos.
What to eat at the Mediterranean diet?
It is important to make it clear first that the Mediterranean diet is not primarily about weight loss. But rather about a healthy and balanced diet that can help us with numerous health problems. It is not without reason that the Mediterranean diet countsthe best diets for 2023. Take a look at the food you can consume.
Allowed food
- Fresh vegetables
- Fresh fruit
- Legumes -Beans, chickpeas, peas, lentils, peanuts
- Nuts, seeds and nut butter without added sugar
- Whole grain pasta, whole grain bread, rice and potatoes
- Fish and seafood -Salmon, tuna, anchovies, trout, mackerel, shrimp, mussels, etc.
- Poultry -Chicken, turkey and duck
- Fresh and dried herbs
- Healthy fats -Olive oil, avocado oil, avocado
Enjoy
- Owner
- Low -fat dairy products
- Red wine - only occasionally for dinner
Foods you should restrict
- Red meat like pig, lamb and beef
- Processed meat -Sausage specialties, hot dogs, salami, dry meat
- Clever grain -White bread, wheat noodles, chips, tortillas
- Transfette –Margarin, fried food
- Strongly processed foods -Fast food, ready meals, microwave popcorn, cereal bars
- Suitable drinks and food
Mediterranean diet weekly plan
Since the Mediterranean diet is more of a lifestyle, you could easily adapt meals to your own preferences. But some inspiration is a great help especially at the beginning and that's exactly what we are there for you. In our Meditteran Diet Weekly Plan, we focus on the basic principles of the Mediterranean diet-many vegetable dishes, lean meat and plenty of healthy fats. The most important thing is to take the time for preparation and to enjoy meals in peace - no quick down in front of the television.
Montag
Breakfast
Hearty breakfast bowls with eggs and hummus-Finished and super delicious in less than 15 minutes-these breakfast bowls ensure a healthy and energetic start of the day. There is no specific recipe and you can experiment with the ingredients to your heart's content. It would be best if you have your ownMake hummus yourself, but also bio-hummus without additives would be fine. Fill your bowl with 2 fried eggs, some hummus, fresh cucumbers, tomatoes and a few seeds and drizzle everything with a little olive oil and your Mediterranean breakfast is ready.
Lunch
Farro salad with rocket and walnuts-A simple and filling farro salad in combination with rocket, roasted walnuts, fresh vegetables and something feta is perfect for a quick lunch for the office. It would be best if you cook the farro one or two days in advance and keep it in the refrigerator. Shortly before serving, make a creamy dressing from avocado and Greek yogurt.
Dinner
Salmon from the oven with roasted vegetables -A baking sheet and 20 minutes - that's all you need to make a quick and healthy dinner with few calories. Depending on the season and preferences, you can serve different types of vegetables with the salmon. In summer we love, for exampleCrispy zucchini chipsThe airfryer, but also broccoli or pumpkin, would taste very good in autumn.
Tuesday
Breakfast
Greek yogurt with granola and berries -Perfectly crispy and nutritious homemade granola made of nuts, dried fruits, oatmeal and tagini is an absolute must for our Mediterranean diet weekly plan. You can keep it in an airtight container for up to 2 weeks and so you always have something healthy at hand for a quick breakfast. Simply mix some granola with Greek yogurt and fresh berries,
Lunch
Salmon fillet with Greek salad -Mediterranean diet is about enjoying meals and avoiding food waste. Treat yourself to the remaining salmon fillets from the previous day with a crunchy Greek salad with feta cheese. And don't forget to drizzle the salad with olive oil.
Dinner
Shakshuka with feta and white beans -Shakshuka is a typical Arabic dish of tomatoes, eggs and many spices. Simply cook a little tomatoes, onions and white beans from the can with spices in a pan into a creamy sauce, beat eggs on top and let it cook covered. Then sprinkle with feta and you're done!
Wednesday
Breakfast
Whole grain toast with hummus and fresh vegetables -A hearty whole grain toast is the perfect start to the day and is prepared in less than 10 minutes. To do this, toast two slices of whole grain bread, brush with hummus and garnish with cucumbers and tomatoes. And if you don't want to eat bread, try it with sweet potato toast as an alternative instead.
Lunch
Fast pasta salad with Mozzarella-This pasta salad can also be prepared wonderfully the day before and even tastes much better in the fridge after a few hours. Cook around 50 grams of wholemeal pasta al dente and mix it in a bowl with fresh cucumbers, tomatoes and a little dill. Sprinkle with Mozzarella and then season with an olive oil lemon dressing.
Dinner
Grilled chicken with orzo and Greek salad -Do you still have some orzo? Then serve it with a grilled chicken and a fresh Greek salad for a quick and healthy dinner. For a Mediterranean flair, you can marinate the chicken in a lemon marinade for 1 hour.
Thursday
Breakfast
Bake toast with tomatoes and mozzarella -Bring Italy to your home and treat yourself to a crispy, baked toast with tomatoes and mozzarella for breakfast! Take two whole grain bread slices with fresh tomatoes and mozzarella and bake them in the oven at 200 degrees for about 15 minutes until the cheese has melted. Drizzle with a little balsamic vinegar.
Lunch
Leftover food -Today you have the opportunity to use any leftovers of the past few days. See what you have in the fridge and do your own healthy lunch. Whether a chicken orzo casserole with fresh vegetables or salmon fillets with oven vegetables or a quick salad with Mozzarella-everything is possible with the Meditteran Diet Week plan!
Dinner
Grilled shrimp with tomato salvation and lemon rice-Grilled shrimp are delicate, fresh and ideal for a restaurant worthy of restaurant during the week. For the tomato salt, cut 200 grams of tomatoes and 1 shallot into small dice and mix them in a bowl with a fresh basil, some freshly squeezed lemon juice and olive oil. For the lemon rice, cook the rice according to package instructions and pull the lemon peel and juice of 1 lemon with a little butter.
Freitag
Breakfast
Greek yogurt with granola and berries -Since we love yogurt and granola, we repeat breakfast from Tuesday. For some variety, for example, you could use honey melon or bananas instead of berries.
Lunch
Tuna salad sandwich with tomatoes-After a long week, a tuna salad sandwich is the perfect, quick lunch we need. For the tuna salad, mix a can of tuna in your own juice with some celery, cucumbers and Greek yogurt and refine the whole thing with salt and freshly squeezed lemon juice. Brush two slices of whole grain bread and garnish with fresh tomatoes as a side dish.
Dinner:
Falfel-Salat-Crispy, homemade falafel with crispy salad ensure an incredibly delicious and filling dinner during the week. For the falafel, add 400 grams of chickpeas from the can with 20 grams of tahini, 40 grams of wholemeal flour and 2 cloves of garlic in the blender and process the mixture into a smooth mass. Season with lemon juice, coriander and ground cumin and shape 15 small balls. Bake in the oven at 200 degrees for 15-18 minutes until golden brown. Then garnish with a little rocket, iceberg salad and tomatoes and drizzle with olive oil.
Saturday
Breakfast
Protein-Smoothie –When it comes to a quick and satiety breakfast, smoothies are our absolute favorite. To do this, add 1 medium -sized banana, a handful of strawberries, 120 grams of Greek yogurt, 20 grams of peanut butter and some milk in the mixer. Puree and enjoy cold!
Lunch
Bulgur salad with avocado and sheep's cheese-Bring about 200 ml of vegetable broth to boil and add the Bulgur. Switch off the heat and cover it for 10 minutes. Cut a little paprika papers and cucumbers into small pieces. Mix the avocado in a bowl with a little lemon juice and Greek yogurt and whisk everything in a salad bowl.
Dinner
Filled sweet potatoes with chickpeas and tomatoes -We love sweet potato recipes and are sure that these filled sweet potatoes become the new darling of the whole family. Pierce a medium -sized sweet potato several times with a fork and bake in the oven at 200 degrees for 20 minutes. Spoon the pulp and mix in a bowl with chickpeas, tomatoes and fresh herbs of your choice. Fill the sweet potatoes with it and sprinkle with some Parmesan. Bake for another 15 minutes and garnish with fresh salad.
Sunday
Breakfast
Whole grain toast with hummus and vegetables -On Sunday we will start it casually and treat ourselves to a quick whole grain toast with hummus and vegetables for breakfast.
Lunch
Halloumi vegetable skewers with salad-Cut 200 grams of Halloumi into about 2 cm cubes. Cut the vegetables into small cubes or rings as well and take the ingredients on the skewers alternately. Mix some fresh herbs with olive oil and salt and brush the skewers with it. Grill the Halloumi skewers for 10-15 minutes with occasional turning and serve with a salad of your choice.
Dinner:
Trout in the herbal vegetable bed-This trout from the oven with vegetables is the perfect end of our Meditteran diet weekly plan and ensures a real taste explosion. To do this, cut vegetables into small cubes and place them in a large baking dish. Place the trout in the middle and drizzle with olive oil. Bake and enjoy in the oven for about 30 minutes.
Mediterranean diet weekly schedule at a glance
Important
Any methods, information and tips in this article are based on current studies and medical sources (at the time of publication). However, they are not suitable for self -diagnosis and treatment and do not serve as a substitute for competent, medical advice.
The diet method described is safe for many people, but not for everyone. If you are pregnant, breastfeeding or medical problems, speak to your doctor before starting.
