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Preparing a weekly Mediterranean diet menu can mean a remarkable change in health. Learn how to do it.
The Mediterranean diet originated from the different food cultures belonging to the ancient civilizations that grew up around the Mediterranean basin. Although the preference for some foods and culinary practices are specific to each country and culture, they share some basic traits.
Mediterranean cuisine is based on olive oil as the main source of added fat, vegetables, fruits, cereals, nuts and legumes. Fish, shellfish, and dairy are used sparingly, and there is limited intake of meat and alcohol, especially red wine.
This culinary lifestyle has drawn the attention of health professionals. It has been proven its favorable intervention in the prevention of cardiovascular diseases, obesity, type 2 diabetes, metabolic syndrome and neurodegenerative diseases.
Because its benefits are recognized around the world, it is used as a kind of emerging medical prescription. to improve the quality of life in other geographical areas.
In this article we will show you a typical weekly meal plan of a Mediterranean diet, starting with a list of foods suitable for this dietary pattern. Would you like to turn your traditional kitchen into something healthier?
Foods that are part of the Mediterranean diet
There is no single Mediterranean diet, since the foods that make it up will depend on the gastronomy of the countries of the Mediterranean basin. However, they met feature set common that we mention below:
- Low intake of saturated fat, such as butter, whole milk, and red meat.
- High intake of monounsaturated fats, like those of olive oil.
- proper balance between omega 6 and omega 3 fatty acids.
- Low protein intake derived from red meat.
- High intake of antioxidants found in fruits, vegetables, virgin olive oil, spices and herbs.
- high fiber intake from vegetables, whole grains, fruits, nuts and legumes.
Also, a team of experts grouped the bioactive compounds present in the Mediterranean diet, responsible for the health benefits. These include antioxidants (polyphenols), red, purple, and yellow pigments (anthocyanins and beta-carotene), vitamin E, and vitamin C.
Also part of this group are monounsaturated fats, omega 3 and omega 6, phytosterols that abound in legumes, vegetable oils and nuts that lower LDL cholesterol. Others that are part of the bioactives are probiotics.
Foods and their frequency of consumption
- Fruit: daily in abundant quantity. Apple, bananas, pears, orange, grapes, strawberries, melons, peaches, figs, dates.
- Vegetables: daily in abundant quantity. Includes tomato, broccoli, kale, cauliflower, carrots, Brussels sprouts, sweet potatoes, potato, turnip greens, spinach, onions, cucumber.
- Extra virgin olive oil and other healthy fats: includes avocado, avocado oil and olives.
- Nuts, seeds and nut butters: 2 servings daily. They can be almonds, hazelnuts, cashews, sunflower seeds, pumpkin seeds, peanut butter, almond butter, tree nuts.
- whole grains: 3 daily servings of brown rice, barley, rye, whole wheat bread, oatmeal or buckwheat.
- Vegetables: 2 cooked portions daily. Lentils, peanuts, chickpeas, peas, beans.
- Fermented milk products: yogurt and cheeses.
- Eggs: 1 to 4 units per week. Chicken, quail and duck.
- fish and shellfish: 2 to 4 times a week. Sardines, trout, tuna, oysters, crab, mussels, salmon, shrimp, mackerel.
- Birds: 2 to 4 times a week. Chicken, turkey, duck.
- red meat: 1 time per week or less.
- Wine: newspaper. 1 glass for women and 2 glasses for men.
- Spices and condiments: habitual and varied use in the preparation of meals. The use of salt is not recommended.
foods to limit
You should limit some processed ingredients when following a Mediterranean diet:
- Cereals and refined derivatives: such as white bread, tortillas, chips, cookies, and pasta.
- Trans fat: Avoid margarine, processed foods and fried foods.
- processed meat: For example, hot dogs, cold cuts, and beef jerky.
- highly processed foods: They can be microwave popcorn, granola bars, convenience foods and fast food.
- added sugar: refers to processed and sweetened products such as soft drinks, ice cream, table sugar, syrup, candies and baked goods.
Recommended drinks for a Mediterranean diet
The Mediterranean diet is always accompanied by water. Coffee and tea are optional, according to taste and preference. But don’t add too much sugar or cream.
As for fruit juices, they are recommended natural without straining or eating the whole fruit to take advantage of the fiber. With wine there are some exclusions, for example during pregnancy or if taking medications that can interact with alcohol.
Weekly meal plan for a Mediterranean diet
Based on the the healty food guide of the Spanish Society of Community Nutrition, we present a weekly meal plan for a Mediterranean dietary pattern.
Day | Breakfast | Lunch | Afternoon snack | Dinner |
Monday | Greek yogurt with peach and chia seeds. | Gazpacho. Baked fish with potatoes. Salad. Bread. Fruit and water. | Fruit and skimmed yogurt. | Grilled lamb with salad and baked potato. |
Tuesday | Coffee with milk. Toasts with butter and marmalade. Fruit juice | Mashed potato and carrot au gratin. Pork tenderloin with artichokes. tangerines | Milk with cookies. | Fish soup with noodles. Tortilla Paisana. Apple. |
Wednesday | Whole grain crackers with curd and honey. Fruit juice. | Noodle casserole. Grilled chicken with tomato and olives. Pear. | Liquid yogurt. Small ham sandwich. | Rice soup. Grilled sausages with sauteed spinach. Quince. |
Thursday | Baked wholemeal sandwich sandwich with mushrooms and olives. | Rice Breaded. Rabbit In Salsa. Kiwi smoothie with tangerine. | Blueberry muffins. Coffee with milk. | Roasted yellow sweet chili cream. Grouper fillet with steamed potatoes. Apple. |
Friday | Skimmed milk with instant cocoa. Toasted wholemeal bread with virgin olive oil. A slice of kiwi. | Celery soup. Grilled chicken. Peach. | Tuna with lettuce and tomato. Pineapple juice without sugar. | Sautéed cauliflower with bacon. Mushroom scrambled eggs with toast. Banana with yogurt. |
Saturday | Nonfat whipped yogurt with nuts. Wholemeal cookies. | Caramelized onion soup. Crumbs. Pickled tuna with onion. Banana flambéed with chocolate. | Milk. Homemade cake. | Mashed potato and beet gratin. Baked chicken thighs with carrot. Orange. |
Sunday | Wholemeal toast with goat cheese spread. Coffee with milk and orange juice. | Grilled vegetable cannelloni. Grilled duck with fig sauce. Orange with custard. | Toast with sweet quince. | Thin noodle soup. Scrambled eggs with smoked salmon au gratin with grated carrot. Yogurt ice cream with red berries. |
Suggestions for Mediterranean-style eating away from home
In many restaurants, the menus fit within the Mediterranean diet. In any case, follow these tips:
- Choose whole grains, legumes, seafood, vegetables and healthy fats.
- search select fish or shellfish main course.
- Ask the server if your food can be prepare in extra virgin olive oil.
- Select the whole wheat bread brushed with olive oil. Forget the butter.
- Complete your order with a good variety of vegetables.
Although the Mediterranean diet can vary in its foods according to culture and region, there is no doubt that it is a pattern rich in healthy fruits and vegetables. With this weekly menu plan you can substitute some preparations.
The time has come to connect to a healthy life, without leaving out physical activity, sharing with friends and family and, of course, lowering stress.
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