Mediterranean diet with daily menu

This diet is based on traditional Mediterranean dishes. Vegetables and fruits, which are the basis of the diet, seafood not only prevent cardiovascular disease, but also help fight excess weight. Products containing sugar, trans fats and fast food are removed from the menu.

Mediterranean diet facts

The term was adopted by nutritionist Ansel Keys in the 1950s. The professor from the United States, who paid a special visit to the Italian coast, noted that the inhabitants of the Mediterranean coast, unlike the Americans, live longer, are healthier and rarely suffer from heart disease. Healthy eating prevents stroke, premature death and type 2 diabetes. More recent research by scientists has shown that diet can help you lose weight.

Effectiveness for weight loss

Scientists studying the lifestyle and diet of Mediterranean people have already observed people who are overweight and obese. Experts have found that dieters lost 5 kg more during the year than those on different diets.

In 2019, the Mediterranean Weight Loss System was recognized as a leader in the ranking of the best diets. Experts say that in a month a person will be able to lose 2 to 5 kilograms.

One of the main advantages of the diet is that it does not require the counting of macronutrients and calories in food.

The principle of nutrition involves the elimination of unnecessary foods, the addition of low-calorie and healthy foods to the menu. As a result, a person gradually begins to lose weight. Fractional feeding (up to 6 times a day) does not cause hunger.

Principles of nutrition

The Mediterranean diet includes foods rich in all nutrients - proteins, carbohydrates and fats. Complex carbohydrates provide an increase in energy for the whole day, healthy mono-unsaturated fats help the normal functioning of internal organs. It is recommended to consume 2 g for 1 kg of weight for men and 1-1, 5 g for women.

Protein helps to lose weight. Their absence causes the body to start using its own resources, so muscle atrophy is observed.

The breakdown of proteins requires 30% more energy than carbohydrates and fats.

Processing and assimilation takes 3-4 hours. Energy consumption increases, people lose weight. To lose weight, it is recommended to consume 2 g of protein per 1 kg of body weight per day.

Follow these rules for the Mediterranean diet:

  • take plant foods as the main place on the menu: vegetables, fruits, legumes and nuts;
  • eat small meals, but often;
  • Eliminate trans fats from your diet and replace them with unrefined fats;
  • use spices or herbs instead of salt;
  • reduce red meat consumption to 2 times a week;
  • eating poultry, fish or seafood every day;
  • Drink no more than 1 glass of dry red wine a day.

The basis of the diet

The menu of the Mediterranean people is based on the products consumed by the main population of the coastal countries. This is a dish that you can grow fish in your garden or from the depths of the sea. People practically do not use semi-finished products.

Plant food

Vegetable salad for the Mediterranean diet

Lots of fresh vegetables and fruits in the diet help to lose weight. Herbal foods help lower cholesterol levels and improve the digestive system and heart. Nutritionists recommend including in the menu:

  • tomato;
  • cucumber;
  • lettuce leaves;
  • cabbage;
  • onion garlic;
  • pumpkin;
  • apple;
  • citrus;
  • grapes;
  • peach.

Cereals and breads make up half of the total Mediterranean diet. Complex carbohydrates are necessary for the normal functioning of the heart and nervous system. Many foods include:

  • durum wheat pasta;
  • buckwheat, oats, pearl barley, corn groats;
  • legumes;
  • rice;
  • whole wheat bread;
  • lentils.

Perfect for snacks with dried fruits and nuts. They replenish glucose deficiency and provide energy to the body. You can eat any nuts, prunes, raisins, dates and plums 2-3 times a week.

Healthy fats

Mediterranean dishes do not exclude fat intake. Olive oil helps lower blood cholesterol levels. Nuts and rapeseed oil contain saturated fats and linoleic acid, which are necessary for the proper functioning of the body. If a person combines the Mediterranean diet with physical activity, it will be possible to fight excess weight effectively and easily.


Saltwater fish contain omega-3 fatty acids that reduce appetite. They help strengthen bones, normalize the thyroid gland and improve oxidative processes in the body. Seafood should be in the diet at least 2-3 times a week:

  • mackerel;
  • sardines;
  • lake trout;
  • salmon;
  • salmon;
  • halibut;
  • tuna;
  • squid;
  • shrimp;
  • comb;
  • mussels.


To reduce your risk of heart disease and type 2 diabetes, you should eliminate trans fats, refined vegetable oils, fast food and processed foods from your diet. They help you lose weight.

Trans fats

Hydrogenated oil is formed as a result of high temperatures and chemical reaction accelerators. Contains inexpensive palm oilThe main source of trans fat is margarine.

Trans fats are also found in refined vegetable oils, which appear when they are fried or heated, and the higher the oven temperature, the more they are formed. Therefore, it is recommended to cook small meals, eat only fresh.

Convenient meals and fast food

Trans fats have a longer shelf life and lower cost than butter and are therefore widely used in the food industry. Fast food and convenient meals are no exception. Frozen ready meals will contain excess trans fats when reheated. Unscrupulous manufacturers, trying to reduce costs and increase shelf life, add hydrogenated oil, palm oil, milk fat substitutes to their products.

These components contribute to the development of diseases of the cardiovascular system, increase cholesterol levels. Eliminate highly processed foods such as chips, crackers, sugar and white flour confectionery from your diet.

Refined oils

In unrefined oil, more nutrients are stored after processing. Unrefined oil has a bright aroma, saturates the body with fatty acids and vitamins. This product helps prevent atherosclerosis and thrombus formation, stimulates the production of growth hormone in children and adolescents, improves the condition of nails and hair, the nervous system. After cleansing, fat is devoid of natural biologically active components necessary for the normal functioning of the body.

Weight loss rules

Diet together with physical activity helps to lose weight. Follow these principles of a proper diet:

  • eat in small portions (200-250 g) 4-5 times a day;
  • eliminate sugary foods from your diet;
  • drink at least 2 liters of water a day (calculation of the norm - 30-35 ml per 1 kg of body weight);
  • reduce the amount of salt you eat.

Approximate diet for a week

Foods for the Mediterranean diet

You can create a healthy and balanced weight loss menu using adapted Mediterranean diet recipes. Different dishes help to make delicious food every day.

Day 1

  • Breakfast:
    • buckwheat.
    • Whole grain bread sandwich with cheese.
    • Lunch:
      • Cheesecakes with sour cream.
      • Supper:
        • Lenten borscht.
        • Baked turkey fillet with potatoes.
        • Salad with cucumbers, tomatoes, olives and other unrefined vegetable oil.
        • Lunch snack:
          • Natural marshmallow.
          • Supper:
            • Baked mackerel fillet with vegetables.
            • A glass of kefir.

            2 nd day

            • Breakfast:
              • rice.
              • Beef meatballs.
              • Cooked cabbage.
              • Lunch:
                • Baked apples with honey.
                • Yogurt.
                • Supper:
                  • It's beets.
                  • Salmon steak.
                  • Vegetable casserole.
                  • Lunch snack:
                    • Orange.
                    • Herbal tea.
                    • Supper:
                      • Mozzarella cheese salad with iceberg leaves, tomatoes, boiled turkey fillet and sauce with olive oil and lemon juice.
                      • Rosehip decoction.
                      Vegetable fish for the Mediterranean diet

                      3rd day

                      • Breakfast:
                        • Oatmeal cooked in water.
                        • Whole grain bread with butter.
                        • Weak tea.
                        • Lunch:
                          • Fruit salad decorated with low-fat yogurt.
                          • Supper:
                            • Cauliflower puree soup.
                            • Baked marrow boats with chicken fillets.
                            • Cutting vegetables.
                            • Lunch snack:
                              • Curd pudding.
                              • Banana smoothie.
                              • Supper:
                                • Baked mackerel.
                                • Omelet.
                                • Tomato and cucumber salad made with olive oil.

                                4th day

                                • Breakfast:
                                  • Corn porridge.
                                  • Turkey cutlets.
                                  • Vegetable mixture.
                                  • Lunch:
                                    • A handful of nuts.
                                    • Low-fat yogurt.
                                    • Supper:
                                      • Cheese soup.
                                      • Carrot cutlets.
                                      • Cooked veal.
                                      • Lunch snack:
                                        • Grapes and bananas.
                                        • Supper:
                                          • Fried eggs. "
                                          • Salad with feta cheese, shrimp, iceberg leaves, tomatoes and olives.
                                          Puree soup with croutons for the Mediterranean diet

                                          5th day

                                          • Breakfast:
                                            • Rice porridge.
                                            • Chicken roll.
                                            • Lunch:
                                              • Cheesecakes with low-fat sour cream.
                                              • Peach.
                                              • Supper:
                                                • Mushroom soup.
                                                • Spaghetti (mussels, squid, shrimp) with seafood in tomato sauce.
                                                • Lunch snack:
                                                  • Curd souffle with fruit.
                                                  • Supper:
                                                    • Omelet.
                                                    • Baked sardine fillets with cheese.
                                                    • Vegetable salad.

                                                    6th day

                                                    • Breakfast:
                                                      • Wheat porridge cooked in water.
                                                      • Turkish meatballs with tomato sauce.
                                                      • Lunch:
                                                        • A handful of nuts.
                                                        • A glass of kefir.
                                                        • Supper:
                                                          • Soup with noodles and potatoes.
                                                          • Cabbage cutlets.
                                                          • Rabbit is cooked with sour cream.
                                                          • Lunch snack:
                                                            • Bananas, dried apricots.
                                                            • A glass of yogurt.
                                                            • Supper:
                                                              • Pumpkin puree.
                                                              • Baked trout fillet with vegetables.
                                                              Rabbit with mushrooms for the Mediterranean diet

                                                              7th day

                                                              • Breakfast:
                                                                • Boiled lentils.
                                                                • Dana steak.
                                                                • Salad with bell peppers, tomatoes and herbs.
                                                                • Lunch:
                                                                  • Banana, orange and apple salad decorated with natural yogurt.
                                                                  • Supper:
                                                                    • Onion soup.
                                                                    • rice.
                                                                    • Various seafood in a creamy sauce.
                                                                    • Lunch snack:
                                                                      • A handful of nuts.
                                                                      • Strawberry smoothie.
                                                                      • Supper:
                                                                        • Spicy cucumber with olive oil, bell pepper, feta cheese and olive salad.
                                                                        • Tuna steak.
                                                                        • Herbal tea.

                                                                        Health Benefits of Diet

                                                                        According to research, such a diet reduces the risk of heart disease, cholesterol accumulation. The Mediterranean menu is also useful for the prevention of Alzheimer's and Parkinson's diseases. Women who eat a diet rich in hazelnuts and olive oil are less likely to develop breast cancer.

                                                                        New research shows that eating such a healthy diet can help reduce the risk of type 2 diabetes. Diet is also effective for people who already suffer from this disease, because proper nutrition allows you to manage blood sugar levels.

                                                                        The food is saturated with Omega-3 fatty acids, which prevent blood clotting, thin the blood and improve vascular tone. There are practically no contraindications to the Mediterranean diet. Exceptions are allergic reactions to fish, seafood and other foods that are part of the diet. Useful for pregnant and lactating women, children and adolescents, the elderly.


                                                                        The diet involves reducing the amount of milk and dairy products. It is recommended to add more yogurt and cheese to the diet to get the calcium needed for the normal functioning of the musculoskeletal system. You can use vitamin and mineral complexes with calcium.

                                                                        It is advisable to reduce alcohol consumption as much as possible. Diet does not completely exclude it, it allows women to drink 1 glass of red wine a day, and men - 2. To control the amount of fat - no more than 65 g per day. The Mediterranean diet is not suitable for emergency weight loss. Excess weight gradually disappears. The downside is the high cost of some foods, such as seafood, which make up the bulk of the diet.