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The Mediterranean Diet Guide with Healthy Meal Plan

Updated on October 31, 2014

The Key Benefits of the Mediterranean Diet

I've been following the general, all-purpose version of Mediterranean Diet for around 6 months and I have to admit that I haven't lost weight all that quickly or effectively. My weight-loss has been steady and the results are certainly there, but they are not nearly as "flashy" or "amazing" as many diet guides try to show you. In this Hub I'll try to give you a clear Mediterranean Diet guide with a sample meal plan and teach you how to drop some nasty habits that you might have.

So, what are the key benefits of following the Mediterranean Diet diet? Well, I love making billeted lists, so let's drop one here:

  • You will be able to eat a large selection and variety of food, which means you won't be giving-up on all the good things in life.
  • The weight-loss may not be extremely fast, but in the long-term you are guaranteed to see results.
  • The diet is very healthy, especially for people with potential for heart disease. Older people can also indulge in this diet program.
  • Most diets require you to completely drop alcohol, but this diet doesn't discourage you from the occasional glass of red wine.

You can still enjoy the finer things in life and lose weight!
You can still enjoy the finer things in life and lose weight!

A Quick Poll Before We Start!

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Mediterranean Diet Calories and Food Groups

When you mention the Mediterranean people from the US are usually quite a bit clueless about the cuisine of the area. If you tell them that Italy, for example, is located in this area then you can be sure that 99% of people will think of pasta. And this isn't wrong - pasta is part of it as well. However, the Mediterranean also includes countries such as Greece, Cyprus, Croatia, Montenegro and Tunisia which all have very unique cuisine.

However, an underlying theme is present and as such the Mediterranean diet meal plan is mostly based around fish, seafood, fresh vegetables, pasta and health salads. If you like olives and olive oil then you will be thrilled to find that Mediterranean cuisine is based on this type of food. Mediterranean people put olives in their salads and include them with most meals and instead of cooking on sunflower oil, olive oil is usually used.

As for the calorie intake that is recommended by the Mediterranean diet guide you will find it that it is very flexible. While many diets try to starve you to death by forcing you to eat less than 1500 calories per day, the Mediterranean diet is very open. Men can take up to 2500 calories per day, while the limit for women is around 2000. If you have a particularly active lifestyle then it is perfectly normal to exceed this limit if you are feeling hungry and unsatisfied.

Mediterranean Diet Meals

A Simple Meal Plan

Plain porridge with grape (sultans )
Prawn and avocado salad
Steamed chicken (or other type ofwhite meat) with brown rice and broccol
A fruit of your choice (Usually an apple or an orange)
A medium-sized mixed fruit bowl
Fruit and non-fat Greek yogurt
Green herbal tea or a cup of coffee with a bit of skimmed milk
Freshly squeezed lemon/orange or grape juice
A large glass of fresh water or (seldom) a glass of fine red wine

Health Benefits for Your Kidneys

A study published by the Clinical Journal of the American Society of Nephrology has confirmed what experts have been saying over the years - the Mediterranean diet provides a lot of important health benefits. In an article published by Time Magazine, it was confirmed that people who maintained a in-general version of the Mediterranean diet had a 50% lower risk of developing chronic kidney disease and a 42% lower risk of rapid kidney function decline. It is believed that nuts, fresh vegetables and olive oil are the main reason behind this.

A related study in Boston has also confirmed that the Mediterranean diet program is extremely good for older people. In fact, it is said that the Mediterranean diet is, statistically, very likely to help you live disease-free after you pass the 60-year-old mark. For more information on which types of foods you should use and what recipes you can prepare I strongly recommend the Mediterranean Diet Program from Rockridge Press.

A Healthy Mediterranean salad with a lot of good, monosaturated fats
A Healthy Mediterranean salad with a lot of good, monosaturated fats

Do I Need to Exercise?

This is a food/diet Hub and I am by all means not a fitness expert, however, I would like to give some input based on what I've been told by my personal trainer. Regardless of the diet that you are following, exercise is highly encourage and you should certainly do your best to exercise at least three times a week.

You can go for a run/jog in the morning, or do some exercises in the afternoon with a pair of dumbbells or a resistance band.Tony Horton's P90 program is pretty good for people who are low on time or cannot afford to go to the gym and it really helped me build up some muscle and lose some belly fat. I can also highly recommend this hub if you are looking for some exercising tips and advice.

Mediterranean Greek Salad Recipe

Now, let me share a very important recipe with you - the Mediterranean Greek salad - which you will probably be eating quite often should you choose to follow this lifestyle. It is a great, healthy and very nutritive addition to your meal that will also provide you with a a lot of supplements that you may be missing out on depending on your current lifestyle.

Mediterranean Greek Salad Ingredients

  • 3 Cucumbers, seeded and sliced
  • 1 1/2 cups Crumbled feta cheese
  • 1 cup Black olives, pitted and sliced
  • 3 cups Roma tomatoes, diced
  • 1/3 cup Sun-dried tomatoes, drained, oil reserved
  • 1/2 Red onion, sliced
Greek salad
Greek salad

Nutrition Facts

Nutrition Facts
Serving size: 8
Calories 131
Calories from Fat81
% Daily Value *
Fat 9 g14%
Carbohydrates 9 g3%
Fiber 2 g8%
Protein 5 g10%
Cholesterol 25 mg8%
Sodium 486 mg20%
* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.


5 stars from 1 rating of Mediterranean Greek Salad


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