Mediterranean Diet Menu For 5 Days

What is the Mediterranean diet?

The Mediterranean diet is considered one of the healthiest diets in the world, according to nutritionists, and is based on as few processed foods as possible, such as fruits and vegetables, whole grains, fish, olive oil, and lean meat.

It is in the attention of experts, putting it first in several categories, as well as the healthiest of diets, the easiest to follow, the best diet for heart health❤ which includes foods that your body needs and at the same time help you lose weight.

How did the Mediterranean diet appear?

How did the Mediterranean diet appear

The Mediterranean diet is based on the Diet of Parasouda, followed by the inhabitants of Crete, in order to have a healthy life, the absence of restrictions are stricter, making it suitable for almost anyone.

Since 1950, health professionals have initiated studies on the nutrition of Mediterranean inhabitants. People in Greece, especially those in Crete, had the longest life expectancy in the world until the 1960s, followed by residents of southern Italy, Spain, and France.

The first, considered the father of the Mediterranean Diet, to suggest the interconnection between diet and disorders such as diabetes, obesity, and vascular diseases, was the Italian Lorenzo Piroddi, in 1939, a doctor specialized in nutrition, although such a set of more systematic studies to detect connections between nutrition and cardiovascular diseases, was the American physician Ancel Keysil.

It was he who promoted the Seven-Countries-Study study and research program linking the populations of Crete in Greece and Nicotera in Calabria with their respective diets which, although rich in “vegetable fats” such as olive oil, recorded the lowest rate of cardiovascular disease.

Other data link the Mediterranean diet with the habits of Spaniards, Italians and Greeks in the 60s, a time when healthy eating was fashionable.

The Mediterranean diet has become known over time not only because of
how it helps to decrease weight, but also because of the fact that it supports heart health, fights cancer and keeps the blood sugar level constant.

While most of us are quite familiar with the concept of diet, few know exactly what a proper food plan should include.

Establishing a food plan is one of the best
ways to meet your nutritional needs and stay on track to achieving your goals.

Today, it is essentially the choice of foods and their right combination for a correct calorie intake. For an adult human being, about 2500 calories are needed daily: 70% carbohydrates, 20% lipids and 10% protein.

Basic principles of the Mediterranean diet

As the Mediterranean diet is one of the healthiest dietary regimens in the world, there is much evidence to testify to its merits in terms of increasing life expectancy and reducing the risk of developing heart disease, diabetes, obesity and other life-threatening diseases.

Moreover, according to a study conducted in Spain, for every 10,000 people, the Mediterranean diet is associated with a 50% decrease in the risk of depression.

There is countless indisputable evidence highlighting the essential role of the Mediterranean diet in maintaining health and long-term weight management.

What are the benefits of the Mediterranean diet?

The Mediterranean diet is configured as a diet regimen that is certainly dietary, but also absolutely healthy, which allows you to lose weight by continuing to eat everything and most importantly, in a healthy way.

Reduces the risk of cardiovascular disease

According to studies, adopting a healthy diet helps reduce the risk of heart disease in the long term (the diet of volunteers was followed over a period of 5 years).

The results of the study showed that the Mediterranean diet reduces the risk of heart attack, stroke, and premature death on the background of heart disease by up to 30%. It is good to know that the people studied also did daily exercise and regularly went to medical check-ups (preventive).

Improves sleep quality

According to a study in 2019, the Mediterranean diet helps to achieve restful sleep in the adult population. The results were not identical for young people who followed the diet.

Stimulates memory and prevents cognitive decline

Rich in beneficial fats for the celebro, the Mediterranean diet supports celebral activity and prevents dementia.

Helps you lose weight

According to one study, overweight people who follow the Mediterranean diet lose more weight and have a lower risk of Alzheimer’s and other conditions associated with cognitive decline.

Reduces symptoms of depression and anxiety

Spinach carotenoids and kale help improve mood. According to the researchers, those who follow a Mediterranean diet have a much lower risk of depression than others.

The Mediterranean diet improves the physical endurance of athletes and helps them achieve better results after just four days.

Scientists made this discovery in an experimental study, which tracked the impact of the Mediterranean diet on athletic performance, using the sequential random cross-sectional technique.

Specifically, they recruited seven women and four men, who were asked to run five kilometers at two different times: once after four days following the Mediterranean diet according to the book and, on another occasion, after another four days of the typical Western diet.

For the accuracy of the results, the authors of the study allowed a period of 9-16 days to pass between the two tests.

Increased speed, no extra effort. Without exception, the participants recorded a better time in the chosen sample, after maintaining the Mediterranean diet, running the five kilometers, on average, 6% more strategy than when they were after the consumption of the Western diet.

Interestingly, the tests revealed no difference in heart rate or in the assessment of perceived exertion.

The Mediterranean diet struggles with many serious diseases and is worth following especially for the benefits it has on cardiovascular health, which is a very important advantage: it helps keep your blood pressure and cholesterol under control.

Those who adopt the Mediterranean diet also have a lower risk of cancer, type II diabetes, obesity and Alzheimer’s. If you want to lose weight or simply declare your health, the Mediterranean diet is ideal, especially since it includes very tasty and healthy food.

The inhabitants of the Mediterranean countries consume many fruits and vegetables, nuts, seeds and whole grains, cheese, yogurt and legumes.

The main source of fat is unrefined olive oil. Protein comes from fish and chicken, while red meat is rarely eaten. In Greece, Spain or Italy, people eat fatty foods and like to enjoy a glass of wine.

However, they do not gain weight because the starter they eat is healthy and the portions are reasonable, both in food and alcohol.

Helps stabilize the level of sugar in the blood

The Mediterranean diet is based on whole grains and healthy carbohydrates from fruits and vegetables. Studies show that the daily introduction of complex carbohydrates (found in barley, whole grains, brown rice, quinoa, etc.) helps regulate blood sugar.

Monitoring the Mediterranean diet is linked to a much better bone and muscle structure for women who have gone through menopause.

As bones become brittle and muscles are also affected after menopause, the Mediterranean diet is good news for women.

Prevents diabetes

The Mediterranean diet is able to prevent type 2 diabetes and can help improve blood sugar levels, ehco people with type 2 diabetes who followed this diet noticed that they felt better, normalized their blood sugar level, and managed to lose weight.

Protects the body against cancer

The studies concluded that those who adopted the Mediterranean diet had a 13% lower risk of death from cancer compared to those who did not.

Regulates the intestinal flora
A study has shown that the introduction of vegetables, fruits, and legumes (lentils, sweet potatoes, beans, etc.) is associated with having a longer life eating healthy foods.

The study showed

Mediterranean diet – Foods allowed

If you want to follow this diet to lose weight, you must enter the following food categories into your daily schedule.

Vegetables: Tomato, Broccoli, Cauliflower, Brussels sprouts, Kale, Green salad, Arugula, Spinach, Onion, Carrot, Cucumber.

Fruits: Apple, Grape, Figs, Strawberry, Pear, Banana, Peach, Melon.

Nuts and seeds: Almonds, Cashew, Pistachio, Hazelnuts, Peanuts, Macadamia Nuts, Sunflower Seeds, Flaxseed, Pumpkin Seeds, Chia Seeds.

Legumes: beans, peas, lentils, chickpeas, etc.

Tubers: potatoes, sweet potatoes, turnips.

Eggs: chicken, quail, and duck eggs.

Dairy: cheese, yogurt, Greek yogurt.

Healthy fats: extra virgin olive oil, avocado oil, fish oil.

Fish and seafood: Salmon, Tuna, Mackerel, Pangasius, Trout, Sardines, Shrimp, Clams, Mussels, Molluscs.

Species and herbs: Garlic, Basil, Mint, Oregano, Rosemary, Pepper, Cinnamon, Thyme, Sage, Marjo, Marjo

In conclusion, single-ingredient foods are the key to good health.

Drinks allowed in the Mediterranean diet

  • Water should be your basic drink in the diet.
  • You can consume coffee, in moderate amounts and natural teas without sugar.
  • A glass of red wine is also allowed a day, but without abuse.

What foods to avoid in the Mediterranean diet?

  • Sugar products: carbonated juices, ice cream, sweets, breakfast cereals with sugar, cakes, etc.
  • Refined cereals: white bread, pasta, white rice.
  • Refined oils: soybean oil, rapeseed oil, margarine fats
  • Processed foods: Commercially processed meat sausages, hot dogs, etc.

How can you have a Mediterranean diet?

  • Eat-in small portions.
  • Eat at least three times a day.
  • Ideally, take five meals, three main meals, and two snacks.
  • Eat slowly, enjoy food, along with family and friends.
  • Limit the consumption of red meat.
  • Eat fish or seafood at least twice a week.
  • Eat a lot of seasonal vegetables and fruits.
  • Instead of salt, use mixtures of Mediterranean spices.
  • Limit alcohol consumption(a glass of red wine is consumed at the Mediterranean table)
  • Choose olive oil in the kitchen and in salads.
  • As a source of carbohydrates, choose whole grains.
  • Eliminate from the daily diet sausages and other half-cooked meats.
  • Reduce the consumption of sweets and cakes and opt for fruits.
  • When you feel the need for an appetizer, eat nuts. peanuts, seeds, containing a good starter.
  • The healthiest variants are mackerel, trout, salmon, herring, and tuna.

Food for shopping

If you have planned this year to change your lifestyle to a healthy one, then the shopping list should not be lacking: fruits, vegetables, nuts, seeds, wholemeal bread, fish, seafood, and extra virgin olive oil.

Mediterranean Diet Menu for 5 days

You’d like to integrate it into your lifestyle, but don’t you know what that means? To get an idea, we offer you a complete Mediterranean-style menu, perfect for the days of the week.


Breakfast: Greek yogurt with strawberries and oatmeal

Food: sandwich with wholemeal bread and vegetables

Dinner: a salad with olive oil and lemon dressing; a fruit


Breakfast: porridge with raisins

Food: sautéed vegetables (zucchini, sweet potato cut rounds, eggplant, peppers) and mozzarella

Dinner: salad with tomatoes, olives, and feta cheese


Breakfast: scrambled eggs with vegetables, tomatoes and onions;

Food: wholemeal bread sandwich with cheese and fresh vegetables

Dinner: Mediterranean vegetable lasagna


Breakfast: yogurt with pieces of fruit and nuts

Food: lasagna leftover from the night before

Dinner: brown rice and vegetables

The information published in this article is for informational purposes and not to replace medical treatments.


Breakfast: two hundred and twenty grams of milk, three dry type biscuits with unsanitized berry jam.

Food: eighty grams of ragout noodles, seasoned cheese and raw ham, a sandwich.

Dinner: one hundred and twenty grams of grilled fish and a little oil, potatoes and tomato salad, sixty grams of whole wheat bread.

The information published in this article is for informational purposes and not to replace medical treatments.

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