The Mediterranean diet has been named this year’s hottest new trend, with champions including Selena Gomez, Penelope Cruz, John Goodman and Brooke Burke.
The traditional Southern European way of eating, filled with plenty of vegetables, fruits, legumes, grains and grain products such as whole grain bread, pasta and brown rice, has always been considered healthy. Add in the obligatory fish, white meat and dairy, and it’s no wonder the popular diet has 18.2 million views on TikTok and counting.
A nutritionist from Total Shape says: “Research has shown that the Mediterranean diet helps prevent cardiovascular disease, increase life expectancy and healthy aging. “In addition, when used in conjunction with calorie restriction, the diet may also promote healthy weight loss.”
And for those who want to start following the Mediterranean diet, the nutrition experts at Total Shape have created a simple yet extremely effective 7-day Mediterranean diet meal plan and the health benefits of every meal.
1 day
Breakfast
Greek yogurt with berries and nut crumbs.
“Greek yogurt contains protein and probiotics, while berries and nuts add antioxidants and healthy fats. For those trying to lose weight, choose low-sugar Greek yogurt.”
Dinner
Greek salad with feta cheese, olives and grilled chicken.
“Greek salad is rich in vitamins, minerals and fiber from fresh vegetables, and grilled chicken contains lean protein that is essential for body function. For flavor, add as many herbs or dressings as you like, but be careful with dressings that are high in fat and sugar. If your goal is to lose weight, keep added sugars and saturated fats low.”
Dinner
Baked salmon with lemon and herbs, served with roasted vegetables.
“Baked salmon is an excellent source of omega-3 fatty acids, and roasted vegetables provide essential nutrients. Eating foods high in omega-3 may help reduce inflammation in the liver and prevent damage that fat in the liver can cause. Vegetables are rich in vitamin C, vitamin A, potassium and folic acid. These nutrients are essential for a variety of body functions, including immune support, vision and heart health.”
Day 2
Breakfast
Whole grain toast with avocado and chopped tomatoes.
“Whole grain toast adds fiber and energy to your morning, while avocados are rich in healthy fats and essential nutrients including vitamin K, vitamin E, vitamin C and various B vitamins. vitamins and minerals such as potassium and magnesium.”
Dinner
Mediterranean quinoa salad with cucumbers, tomatoes and feta cheese.
“Quinoa is a complete protein combined with the Mediterranean flavors of cucumbers, tomatoes and feta cheese, making it delicious and nutritious.
“Additional benefits of cucumbers and tomatoes include hydration, since cucumbers are 95% water, and they are low in calories., making them a great addition to salads for those looking to control their calorie intake.”
Dinner
Grilled chicken skewers with bell peppers and onions, served with hummus.
“Grilled chicken is a lean source of protein, essential for muscle growth and recovery, and bell peppers and onions contain a variety of vitamins and minerals, including vitamin C, vitamin A and dietary fiber. Hummus contains healthy fats, most notably tahini (sesame seed paste), which contains monounsaturated and polyunsaturated fats that are good for heart health.”
Day 3
Breakfast
Oatmeal with fresh fruit and a little honey.
“Oatmeal is a great source of fiber, which helps keep the bowl moving smoothly. For those who have a busy day at work or perhaps a workout at the gym, oatmeal is also great for boosting energy levels. It’s because it’s complex carbohydrates that provide a sustained release of energy, helping stabilize blood sugar levels and prevent energy crashes. And honey contains many antioxidants, including flavonoids and polyphenols, which help fight oxidative stress in the body.”
Dinner
Caprese salad with mozzarella cheese, tomatoes and basil.
“Caprese salad combines the benefits of mozzarella cheese, tomatoes and basil while offering calcium, antioxidants and flavor. mozzarella cheese is a good source of high quality protein.”
Dinner
Whole grain pasta with fried shrimp, cherry tomatoes and spinach.
“Whole wheat pasta contains complex carbohydrates, and grilled shrimp adds lean protein. Spinach is classified as a superfood containing vitamins and minerals such as vitamin A, vitamin C, vitamin K, folic acid, iron, calcium, potassium and magnesium.”
Day 4
Breakfast
Vegetable omelette with spinach, tomatoes and feta cheese.
“Vegetable omelet is rich in protein and vitamins from spinach, tomatoes and feta cheese. THAT“If vegetable omelettes are prepared without excessive added fats or cheeses, they can be a relatively low-calorie meal option, making them suitable for those looking to control their calorie intake.”
Dinner
Greek grilled chicken roll with tzatziki sauce and mixed greens.
“Because chicken contains protein and greens contain vitamins, tzatziki is a Mediterranean staple. TThese bacteria, usually made from yogurt containing probiotics, help improve gut health. Consuming probiotics may help maintain a healthy balance of gut microorganisms, aiding digestion and potentially strengthening the immune system.”
Dinner
Baked cod with Mediterranean tomato sauce, served with quinoa and steamed asparagus.
“Baked cod is a lean source of protein, and the Mediterranean tomato sauce adds flavor and antioxidants. Cod is also a good source of essential nutrients such as vitamin B12, vitamin B6, niacin, phosphorus and selenium, which play an important role overall.”
Day 5
Breakfast
Greek yogurt with honey and almond slices.
“Greek yogurt provides protein and calcium, while honey and almonds provide natural sweetness and healthy fats. Almonds especially rich in monounsaturated fats, heart-healthy fats that may help reduce the risk of heart disease by lowering LDL (“bad”) levels cholesterol”.
Dinner
Mediterranean chickpea salad with cucumbers, tomatoes and olives.
“Chickpea salad combines fiber-rich chickpeas, fresh vegetables and olives to offer a satisfying and nutritious meal. Olives are especially popular in Mediterranean cuisine and provide a variety of health benefits. Olives are rich in antioxidants, including vitamin E and various phytonutrients, which help protect cells from oxidative damage.”
Dinner
Grilled lamb chops with roasted potatoes and Greek salad.
“Lamb is especially rich in iron, and Greek salad adds freshness and vitamins. Lamb is healthy if consumed in moderation as part of a balanced diet.. Red meat is rich in heme iron, which is easier for the body to absorb compared to non-heme iron found in plant foods. Iron is critical for transporting oxygen in the blood and preventing iron deficiency anemia.”
Day 6
Breakfast
Whole grain toast with almond butter and banana slices.
“Almond oil is A good source of plant protein while maintaining protein content. Bananas are an excellent natural source of carbohydrates, including sugars (such as glucose, fructose and sucrose), making them a quick and convenient source of energy. Athletes often consume them before or after workouts to replenish their energy levels.”
Dinner
Mediterranean tuna salad with white beans, red onion and lemon dressing.
“Tuna is good source of omega-3 fatty acids and high quality protein.
“The Mediterranean diet is good for the heart”
Tracey Parker, senior nutritionist at the British Heart Foundation, said: “Mediterranean cuisine has long been known to be good for the heart. Whether you’re at risk or not, a healthy lifestyle that includes a balanced diet, such as the Mediterranean diet, can help you reduce your risk of developing heart and circulatory diseases, she said.
“The Mediterranean diet also reduces risk factors associated with cardiovascular disease, such as type 2 diabetes, obesity, high blood pressure and high cholesterol.
“It’s easy to do – make sure you eat plenty of fruits and vegetables, beans, lentils, whole grains, fish, nuts and seeds, as well as some low-fat dairy and fats from unsaturated sources such as olive oil. It’s also important to eat less processed meat, salt and sweets.”