Mediterranean Diet: A Guide and 7-Day Meal Plan

It is getting close to summer, and it is time to start thinking about healthy eating. With summer picnics, cookouts, and beach days right around the corner, it is time to shed those winter pounds and get a beach-ready body. If you are like most people, you have tried countless diets to lose weight but have never been able to achieve lasting success.

The Mediterranean diet is designed to lower your risk for heart disease, stroke, diabetes, and cancer. It promotes the consumption of fruits and vegetables, whole grains, nuts, legumes, fish, poultry, olive oil, and moderate amounts of red wine. Read on for more information about the Mediterranean diet, its health benefits, and what to eat. 

Roasted salmon Caprese

Let us start this new week with a delicious and nutritious meal: roasted salmon Caprese! This dish is high in fiber, protein, and healthy fats while being low in carbs. The Caprese salad includes tomatoes, cucumbers with a bit of red onion, mozzarella cheese, and fresh basil leaves. The combination is delicious, nutritious, and perfect for a light lunch before walking out the door to your busy day. Another bonus: the portion is relatively small, so it will not make you feel deprived.

Polenta bowls with roasted vegetables & fried eggs

A diet rich in vegetables, fruits, legumes, whole grains, and nuts is associated with a number of health benefits. One way you can incorporate more of this diet into your day is by making polenta bowls with roasted vegetables and fried eggs. This dish is easy to make and flavorful while also being a healthy meal choice.

20-Minute creamy Italian chicken skillet

You want something healthy, but you also want something hearty and flavorful. This means that you may want a creamy Italian skillet, but you also want it fast. This 20-minute skillet meal delivers minimal cleanup and maximum flavor. Check out a recipe online on how to do it best, or you may want to mix it up a little by adding in some other ingredients that you think will complement the flavors.

White bean & sun-dried tomato gnocchi

Gnocchi pronounced “no-kee,” is a pasta-like dish that originated in Italy and is traditionally made with potatoes. However, gnocchi can be made with almost any ingredient, including sweet potatoes, squash, beets, and of course, white beans. This recipe is a beautiful way to enjoy a Mediterranean-inspired dinner and happens to be one of my favorite ways to eat white beans.

One-pot garlicky shrimp & spinach

If you are a fan of garlic and have to restrain yourself from putting it in every meal that you make, then you may want to look at making one-pot garlicky shrimp & spinach, it has the necessary fats, the protein of the fish and bursting with vitamins from the spinach, what more could you want in a meal.

Hearty minestrone

Minestrone is a type of soup that is made with tomatoes, vegetables, and often pasta. The soup usually has meat, pasta, or lentils, and is served with soft bread, which can be served plain or dipped in olive oil.

Slow-cooker Mediterranean chicken & orzo

There are plenty of great recipes for weight loss that is in the Mediterranean diet, and this slow cooker Mediterranean chicken & orzo is one of them. Chicken is classed as lean meat (without the skin) as well as filled with protein, so it is a great choice for those who need a protein-based meal that will contribute to their healthy diet.

The Mediterranean diet is perhaps most famous for its effect on heart health, which studies have attributed to its increased consumption of olive oil, nuts, and whole grains. But the Mediterranean diet does more than improving one’s heart; studies have also shown that eating the Mediterranean diet can prevent Alzheimer’s disease, type 2 diabetes, and even certain types of cancer.

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