The blog post on the best Mediterranean Diet meal plan will teach you the foods you should eat to treat skin conditions like eczema and psoriasis. It will also tell you the ones to consume to prevent heart attacks, strokes and other medical conditions.
What Is The Mediterranean Diet?
The Mediterranean Diet is a way of eating that originated from the people who lived around the Mediterranean Sea. It focusses on consuming plant-based foods like vegetables and fruits with healthy oils like extra virgin olive oil.
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Mediterranean Diet Benefits
The Mediterranean Diet is the healthiest diet because it has the following benefits:
The Mediterranean Diet is important for treating skin conditions like psoriasis and eczema since it contains foods with anti-inflammatory properties.
The Mediterranean Diet reduces the risk of developing cardiovascular diseases like heart attack and stroke by 40%.
The Mediterranean Diet reduces the risk of developing hypertension and high cholesterol.
The Mediterranean Diet reduces the risk of developing type 2 diabetes and metabolic syndrome.
The Mediterranean Diet reduces the risk of developing cancers of the breast, lung, colorectal, head and neck.
The Mediterranean Diet is also important for weight loss and treating obesity since it contains foods that are low in fat and low in calories.
The Mediterranean Diet also reduces the risk of developing dementia.
The Mediterranean Diet also reduces the risk of progressing from early to late stage age-related macular degeneration.
The Mediterranean Diet is also linked by studies to better quality sleep.
The Mediterranean Diet is also linked by studies to lower levels of inflammatory markers in the body. This means it has anti-inflammatory effects which reduce inflammation in the body.
The Mediterranean Diet is also linked by studies to reduced death rate which results in an increased lifespan.
The Mediterranean Diet also helps maintain a healthy gut microbiome.
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Click here to buy The Eczema Diet Book
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Mediterranean Diet Food List
The following are the foods you eat in a Mediterranean Diet and that can be included in a Mediterranean Diet food list:
* A large amount of vegetables like carrots, kale, onions, spinach, tomatoes
* A large amount of fruits like apples, bananas, grapes, oranges, strawberries
*A large amount of legumes like beans, lentils, peas
*A large amount of seeds like flaxseeds, pumpkin seeds, sunflower seeds
*A large amount of nuts and nut butters like almonds, almond butter, peanuts, peanut butter, walnuts
*A large amount of whole grains like brown rice, rolled oats, whole-wheat bread, whole-wheat pasta
*A good amount of fatty fish like salmon, sardines, shrimp
*A good amount of healthy fats like extra virgin olive oil (EVOO), avocados, avocado oil
*A good amount of herbs and spices like basil, garlic, peppermint, rosemary, turmeric
*A moderate amount of chicken and eggs
*A moderate amount of yogurt and cheese like brie, feta, Parmesan, ricotta
*Little to no red meat, processed meats like sausages, hot dogs
*Little to no sweets, sugary foods, sugary drinks
*Little to no refined grains like white bread, white pasta, French fries
*Little to no trans fats in margarine and processed foods
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3 Day Mediterranean Diet Meal Plan
This 3 day Mediterranean Diet meal plan is for beginners and for persons who are more experienced in following a healthy lifestyle. It will teach you the typical meals for a Mediterranean Diet and help you reduce the risk of developing numerous medical conditions.
Day 1
Mediterranean Diet Breakfast
Parfait made with 1 cup yogurt with live cultures, ½ cup blueberries, 1 tbsp ground flaxseeds
2 slices toast made from wholegrain bread, 2 eggs, ½ cup almond milk, 1 tsp cinnamon
1 cup green tea
Mediterranean Diet Mid Morning Snack
Sliced, raw vegetables like carrots, celery, cucumbers with balsamic vinegar
Mediterranean Diet Lunch
4 oz grilled, organic salmon with lemon, herbs and 1 cup brown rice
Rainbow vegetables sauteed in olive oil like bell peppers, broccoli, carrots, cauliflower, zucchini
Banana berry ice-cream made by blending 2 frozen bananas, 1 cup berries, 2 tbsp almond milk
Mediterranean Diet Mid Afternoon Snack
1 cup green tea
½ cup almonds
Dinner
1 cup boiled sweet potatoes drizzled with 1 tbsp of extra virgin olive oil
Rainbow soup made from vegetables like bell peppers, carrots, onions, tomatoes, zucchini and spiced with turmeric, black pepper, garlic and ginger.
1 cup grapes
Day 2
Mediterranean Diet Breakfast
Parfait made with 1 cup yogurt with live cultures, ½ cup banana slices, 1 tbsp chia seeds
2 slices wholegrain bread with omelette made from 2 eggs, 1 tomato, ½ bell pepper, ½ onion
1 cup green tea
Mediterranean Diet Mid Morning Snack
2 hard boiled eggs with salt and pepper
Mediterranean Diet Lunch
4 oz steamed, organic chicken with seasoning and 1 cup brown rice
1 cup steamed dark green leafy vegetables like spinach or kale
Banana apple ice-cream made by blending 2 frozen bananas, 1 cup apple slices, 2 tbsp almond milk
Mediterranean Diet Mid Afternoon Snack
1 cup green tea
½ cup cashews or other nuts
Mediterranean Diet Dinner
1 cup whole wheat pasta with feta cheese, cherry tomatoes, garlic and EVOO
Rainbow soup made from vegetables like bell peppers, carrots, onions, tomatoes, zucchini and spiced with turmeric, black pepper, garlic and ginger.
1 pear
Day 3
Mediterranean Diet Breakfast
Parfait made with 1 cup yogurt with live cultures, ½ cup orange pieces, 1 tbsp pumpkin seeds
2 slices French toast made from wholegrain bread, 2 eggs, ½ cup almond milk, 1 tsp cinnamon
1 cup green tea
Mediterranean Diet Mid Morning Snack
Sliced, raw vegetables like bell peppers, broccoli, carrots, cauliflower, cucumbers with balsamic vinegar
Mediterranean Diet Lunch
1 cup bean stew made with vegetable broth, tomatoes, bell peppers, onions, olive oil and 1 cup whole grain spaghetti
Rainbow vegetables sauteed in olive oil like bell peppers, broccoli, carrots, cauliflower, zucchini
Banana orange ice-cream made by blending 2 frozen bananas, 1 cup orange slices 2 tbsp almond milk
Mediterranean Diet Mid Afternoon Snack
1 cup green tea
½ cup walnuts or other nuts
Mediterranean Diet Dinner
Mediterranean pizza made from whole grain pita bread, tomatoes, spinach, olives, cheese
Rainbow soup made from vegetables like bell peppers, carrots, onions, tomatoes, zucchini and spiced with black pepper, garlic and ginger.
1 orange
FAQ
Is rice allowed on a Mediterranean Diet?
Brown rice is allowed on a Mediterranean Diet.
Are bananas allowed on the Mediterranean Diet?
Bananas are allowed on the Mediterranean Diet.
What is the 301 meal plan?
The 301 meal plan involves eating 3 meals a day, nothing 0 in between and taking it 1 day at a time.
Share your views in the comments section on this Mediterranean Diet meal plan.