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Thursday, April 22, 2021

An A-Z Guide to Mediterranean Diet for 5 Days

Did you know that numerous healthcare professionals and dietitians prescribe a Mediterranean diet so as to prevent them from the growth of infections, and also keep them fit and fine for a really long time?  Fundamentally, the Mediterranean diet or eating routine underlines organic products, which are not tasteless, vegetables, and whole grains. One of the most essential benefits is that it incorporates less dairy and meat than a standard Western meal that an average human being consumes. This article will be a complete guide to the Mediterranean eating routine is and give a 7-day Mediterranean diet guidelines idea for those who want to/are prescribed to follow the same. Come, let us get started. 

About the Mediterranean diet:

what a Mediterranean diet is

If you do not know what a Mediterranean diet is, do not worry, we are here to answer your question. A typical Mediterranean diet includes freshly acquired food and some fats and oils that are not harmful. Such a name of the diet comes from the area in which this diet is strictly followed. No wonder people from that part of the world remain super active and healthy

A quintessential diet from the Mediterranean region invariably incorporates copious amounts of the following:

  • Fresh produce 
  • Whole grains
  • Legumes
  • Healthful fats and fish.
  • Moderate amounts of dairy products and fish
  • Small amounts of white meat and red meat
  • Counted eggs
  • A right measurement of red wine

As per the American Heart Association, the average Mediterranean diet inherently consists of a very high percentage of calories that come from fat.

How do you Build Your Meal Plan?

The Mediterranean diet meal plan puts a higher spotlight on plant nourishments than other forms of diet. It isn’t unprecedented for vegetables, entire grains, and vegetables to make up all or the vast majority of a feast. Individuals following the Mediterranean diet for weight loss regularly cook these nourishments utilizing invigorating fats, for example, olive oil, and add a lot of delightful flavors. 

Mediterranean groceries

Dinners may incorporate little segments of fish, meat, or eggs- All in moderation. Both water and sparkling water are regular beverages that people dearly enjoy. Besides, moderate measures of red wine will make sure your health is doing great.

What to Avoid when you are on a Mediterranean diet

Here is a list of items that you are supposed to stay away from when you are taking your Mediterranean diet food list very seriously. Read carefully so you do not end up missing the important details. Also, remember to keep your Mediterranean groceries ready.


  • Refined grains refer to items like white bread, white flour, or white pasta pizza dough.
  • Refined oils that in most cases incorporate canola oil and soybean oil
  • Extra sugar is a thing with a Mediterranean diet. It is essential you cut down on food with a lot of sweets. It could be a pastry or a candy, a no is a no.
  • Kindly Avoid Deli meats. Hold yourself from taking a bite from that hot dogs, or frying in a pan the other processed meats
  • Say no to packaged food.

We shall now help you with a 5 days Mediterranean diet food list, and guidelines, that can guarantee good health and desired weight loss:

A 5-day meal plan:

Come, let us start with looking at a clean week worth of Mediterranean diet:

Day 1

Mediterranean breakfast

Mediterranean diet Breakfast option 1: Greek yogurt accompanied with blueberries and different kinds of nuts.

Breakfast 2

  • A pan-fried egg
  • Large, and Fluffy whole-wheat toast
  • Well grilled tomatoes

Mediterranean diet Lunch

  • 2 measuring cups of mixed salad accompanied by cherry tomatoes. You can also add olives on top and a dress with oil or vinegar. 
  • Freshly baked whole-grain pita bread
  • 2 ounces worth of hummus   

That is all for your Mediterranean diet Lunch, no indulgences. 

Mediterranean diet Dinner

You can now allow yourself to grab a whole-grain pizza with:

  • Tomato sauce
  • Well grilled vegetables
  • Very low-fat cheese as toppings

If you want added calories, you may add a meager amount of shredded chicken, ham, or tuna to and ramp up your Mediterranean diet Dinner.

Day 2

Breakfast: Greek yogurt accompanied with blueberries and different kinds of berries and nuts.


Mediterranean diet LunchYou can now go for a whole grain sandwich along with grilled vegetables that include:

  • A bit of Eggplant, 
  • A touch of zucchini
  • Few Cubes of bell pepper
  • Rings of onions


A segment worth of baked cod/ salmon accompanied by garlic and black pepper for flavors can make your simple Mediterranean diet meal. You can also try roasted potato with:

Day 3


  • 1 cup of whole-grain oats with honey, cinnamon, and dates
  • low-sugar topping fruits, you can always choose raspberries
  • You may also go for 1 oz. of almonds (full or shredded)

These items will make your Mediterranean breakfast simple yet finger-licking.


  • Well boiled white beans spiced up with laurel, garlic, and cumin
  • 1 cup of arugula, plus an olive oil dressing with measured toppings of tomato, cucumber, and feta cheese.

    You are now good to go!

DinnerMediterranean diet Dinner

  • A small portion of whole-grain pasta, accompanied by tomato sauce, a dash of olive oil, and grilled vegetables
  • A bit of Parmesan cheese 

This much will add flavor to your Mediterranean diet food list.

Day 4


  • Double egg scramble 
  • Veggies such as bell peppers, onions, and tomatoes
  • For the topping, you may try some avocado 

That is all for your Mediterranean diet breakfast for the 4th day.


  • roasted anchovies
  •  whole-grain toast 
  •  the sprinkling of lemon juice on healthy vegetables 
  • steamed kale and tomatoes filled warm salad


  • Measure exactly 2 cups worth of steamed spinach, and sprinkle a bit of lemon juice 
  • Add herbs
  • Go for a boiled artichoke with some olive oil. A dash of garlic powder and salt would go well too.

Day 5


  • 1 cup of Greek yogurt with your favorite healthy topping
  • Mixed chopped apple accompanied by shredded lemon

Doesn’t this make just the right balance of tasty and healthy– The perfect Mediterranean diet? Yes, it does.

simple Mediterranean diet meal



  • 1 cup of quanta with bell peppers, sun-dried tomatoes, and olives
  • oregano and thyme sprinkled roasted garbanzo beans
  • top it with crumbles of feta cheese or avocado 


  • You can now take a couple of cups of steamed kale along with tomato, cucumber, olives, lemon juice. Add Parmesan cheese too!
  • grilled sardines and a slice of lemon

If you are learning by heart a strict Mediterranean diet. Of course, it involves making substantial changes to your usual food habit and adding Mediterranean foods to your list. Even if things seem a bit bland to start off with, remember if you follow the Mediterranean diet guidelines, a happy and healthy life will follow you always. Keep your stomach and heart happy, good luck!

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Daniyel Carlson
Daniyel Carlson is a Young Researcher in the field of Data Science & Analytics having research experience of more than 8 years. He has a Masters in Computer Engineering and currently serves as an Editorial Assistant in IGI Global, United States of America. Daniyel also holds honorary positions in the Associate Member of Institute of Research Engineers and Doctors, International Association of Computer Science and Information Technology, International Association of Engineers, Society of Digital Information and Wireless Communications.

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