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Authentic Mediterranean Diet Meal Plan | Recognized as one of the healthiest and most delicious ways to eat, the Mediterranean diet is easy to follow with this 7-day meal plan.
The core concept behind this healthy diet is to eat like the people who live in the Mediterranean region—fill your plate with fresh fruits and vegetables, healthy fats, whole grains, legumes and fish and enjoy moderate amounts of red wine. This 7-day Mediterranean diet plan features these good-for-you foods and delicious ideas for breakfast, lunch, dinner and snacks for a full week of healthy of eating. Plus, at 1,200 calories you're on track to lose a healthy 1 to 2 pounds per week.
The Mediterranean Diet is considered the Gold Standard of diets. It was voted Best Diet for 2018 from US News and is associated with numerous health benefits supported by strong evidence. This covers heart Health, Cancer Prevention, Psychological Health, Alzheimers, Fertility, Weight Loss and many more.
While living longer and taking care of your heart are important to you, there’s no denying that you may be interested in the Mediterranean diet for its weight loss potential. Yes, this eating approach is something that can help stabilize your weight — without making you feel deprived. A study by researchers at Harvard University and Emory University, published in September 2018 in BMC Nutrition, followed a group of overweight or obese adults on the Mediterranean diet and a control group eating a standard American diet supplemented with fish oil, walnuts, and grape juice — foods that supply key nutrients in the Mediterranean diet — for eight weeks. A standard American diet is rich in foods that are high in saturated fat, added sugar, and salt. Compared to the control group, Mediterranean diet followers lost more weight, reduced their blood levels of inflammatory markers, and lowered their total cholesterol and LDL (“bad”) cholesterol. The bonus: It wasn’t supposed to be a weight loss study to begin with (that was just a nice bonus) so both groups ate a similar number of calories.
