Mediterranean Diet Meal Plan | 7 days
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- čas přidán 31. 05. 2024
- Here is a delicious and nutritionally-balanced Mediterranean Diet meal plan for an entire week. If you are new to the diet, we think this meal plan will be a tasty and inspiring introduction to this way of eating.
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Recipes:
DAY 1
Shakshuka - www.mediterraneanliving.com/s...
Greek Chop Chop Salad -
www.mediterraneanliving.com/g...
Pasta alla Puttanesca with Canned Tuna -
www.mediterraneanliving.com/p...
DAY 2
Ful Medames - www.mediterraneanliving.com/f...
Pasta alla Puttanesca with Canned Tuna (leftovers)
White Bean Soup - www.mediterraneanliving.com/w...
Authentic Greek Salad - www.mediterraneanliving.com/a...
DAY 3
Pan Con Tomate - www.mediterraneanliving.com/p...
White Bean Soup (leftovers)
Moroccan Chicken with Olives - www.mediterraneanliving.com/c...
DAY 4
Blueberry Overnight Oats - www.mediterraneanliving.com/b...
Moroccan Chicken with Olives (leftovers)
Baked Sheet Pan Eggplant Parm - www.mediterraneanliving.com/s...
DAY 5
Greek Omelet with Zucchini and Mint - www.mediterraneanliving.com/g...
Baked Sheet Pan Eggplant Parm (leftovers)
Greek Meatballs - www.mediterraneanliving.com/g...
Lemon Potatoes - www.mediterraneanliving.com/p...
DAY 6
Avocado Toast with Salmon and Capers - www.mediterraneanliving.com/a...
Greek Meatballs (leftovers)
Baked Summer Vegetables - www.mediterraneanliving.com/g...
DAY 7
Traditional Greek Breakfast
Baked Summer Vegetables (leftovers)
Leftovers from the week
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*This content is strictly the opinion of William Bradley, R.D., and is for informational and educational purposes only. It is not intended to provide medical advice or to take the place of medical advice or treatment from a personal physician. All viewers of this content are advised to consult their doctors or qualified health professionals regarding specific health questions. Neither William Bradley, R.D. nor the publisher of this content takes responsibility for possible health consequences of any person or persons reading or following the information in this educational content. All viewers of this content, especially those taking prescription or over-the-counter medications, should consult their physicians before beginning any nutrition, supplement or lifestyle program.
#mediterraneandietmealplan #mediterraneandiet #mealplan #mediterraneanliving
I'm 18 months into eating the Mediterranean diet and the best thing is that after a few months your palate changes. You start feeling repulsed by highly processed foods and you crave crunchy, juicy fruits and vegetables. This means you don't have to work at it, it becomes something that you desire.
True my husband was eating chips and it made me sick
So true. And it is delicious.
I feel the same way on the carnivore/ keto diet. I eat some leafy greens, as some other vegetables cause me inflammation. But I can no longer palate or tolerate processed foods.
I’m full Carnivore for 9 months now as a 77 year old lady…best I’ve felt in a long time! Used to love fruit and veggies plus I was a chocoholic… don’t crave any of that stuff anymore. And veggies and fruit upset my tummy now. Must be all the oxalates in them.
Thank you for this info. My bestfriend and I are starting the Mediterranean diet next week and don't really know where to start. I found this video and I will be sharing it with her. Thank you.
I am from Greek parents, and we have been eating Metetarianian food all our lives. Much better then American food that's for sure
This is the best video to get a really good idea of HOW to eat. I have to keep telling myself, no, you don't need to make chicken, beef or pork meat for dinner! Surprisingly no one is complaining yet! The other day I made a very simple pasta with olive oil and garlic and a few garden grape tomatoes and a little Parm on top with a big salad and some toasted bread with olive oil. Everyone loved it. Long story short... keep it simple and don't over think it right?!
Sounds like you made the perfect Mediterranean meal for everyone!
I have to remind myself of keep it simple.
Can you tell me the recipe please
I married a Roman and live in Rome. My late husband was much older so I learned to cook Italian from his childhood neighbors and friends, many of whom stuck to the "Vatican Menu": No meat except fish on Fridays. Absolute blowout on Sundays which are mini family reunions. "Creative leftovers" on Monday. Not being Catholic, I forget the guidelines for the other days, but they exist. It is wonderful to see this diet being so well explained. Thank you.
I live in Turkey on the Aegean Sea- there are lots of vegetable dishes and salads but also people here definitely do eat meat or fish every day if not twice a day.
I've been cooking & eating the Mediterranean diet (outside of special nights out with friends here & there) for the past year or so and its amazing how much of a difference I feel physically and mentally! I grew up in an italian-american household that ate pretty healthy/only had home-cooked meals but now as an adult I wanted to really prioritize where I'm getting my energy and nutrients from and the Mediterranean diet has been PERECT :) your videos & recipes have all been a huge help for adding to my recipe list. Thank you
Thanks for that, It worries me how much olive oil they use, I king of want to be sick just thinking about it. Greg from New Zealand
@@gregbutcher3164 I definitely dont use a TON of olive oil, I'm pretty careful about how much I use & almost never use more than 1-2 tablespoons. But I think just taking a few lessons from this diet to incorporate into what you typically cook/eat is a great idea
I've been intentionally/unitintentially following this diet for a couple of months now and the short term benefits are pretty awesome too. I've lost a little weight, but my lifelong constipation is gone and I feel wayyyyy less aches and pains already.
I've been telling people around me "I'm mostly pescatarian, but it's more a guideline and not a rule." Turns out I've been eating Mediterranean!!
😊
18:16 0:30
This was so helpful for a beginner. Would love for you do this each month,
colleenwright, hello I have a helpful resource for you today in the form of a beginner's cookbook for the Mediterranean diet. Good dishes abound in this book. You may get a free download of it. My most recent video on the channel has a link to it. Before the book runs out, haste.
I've been a vegetarian since 2005 and have switched over to Mediterranean this month. I can't imagine getting only 2.5 servings of fruit and vegetables a day. I typically get at least 12-15 a day, even after starting a Mediterranean diet. I can easily get 6-7 servings in one smoothie. Americans must be seriously constipated. Wow
I eat the eggs with tomatoes for breakfast a lot. I add feta and crushed red pepper too
Thank you for all the recipes on the Mediterrean diet. Great information.
I practically already eat this diet BUT need more fruits and more veggies. I don't eat animals. Thank you very much
I set out a platter of freshly sliced veggies my kids can snack on before dinner. If they're extra hungry they'll grab them.
The video I needed. I've been looking for some source to tell me exactly what to follow. Thanks. This is a great guide.
Especially the oil keeps me full all day and I never tend to actually overeat when I eat enough oil or clarified butter.The oil also keeps one from snacking and you can add intermittent fasting easily.
the Meditt diet is healthy because it is VERY low sugar, mostly whole foods- even the breads aren't processed crap with loads of weird ingredients,. So it's not foods specific to this region. Just eat whole foods, avoid ultra processed foods, and get lots of healthy, natural fats (olives, olive oil, avocados, walnuts, mac nuts, and even grass fed butter, which is also really high in Omega 3's). And meat and eggs are fine- again go pastured-and of course fish. Animal proteins are highly benenficial to our bodies, just don't eat crappy versions of them with things like french fries on the side. Yogurt is excellent too.
I just switched from keto diet. Lost 33 lbs in 3 months on keto and kept it off 6 months but afraid it will kill me long term with my family's heart issues. Already love the food better! Just hope I don't get fat. No processed carbs still or sugar!
Same!! I did keto and now I have stage 2 high blood pressure so I am switching to this. I’m pretty sure that as long as we workout we won’t gain weight but lose it instead.
I was never interested in a keto diet, but I was doing a low carb diet and really love Mediterranean cuisine. I still watch my refined carb intake but I'm not going to be beating myself for eating a small portion of rice or sourdough bread.
There is a weight loss version
I never got into the keto thing, but I'm considering it now that I'm gaining weight. I'm already at risk of heart issues being on ADHD medication. Seems like Mediterranean and cutting back on other meals is my only option. I already work out and started counting calories. I need some sort of kick to Jumpstart my weight loss now.
Thanks for sharing all these meal ideas!
I was watching this, in the hope of him making the meals, not just talking about it
This was incredibly informative and you’re a great host. Thank you.
It seems a form of white bean soup is universal around the med. In Tuscany / Sardinia cannollini bean minestrone is a staple and often eaten everyday with whatever veg is in season. People would have a large pot over a fire and toss in whatever they had that day. The leftovers would form the base of the nexts days soup. 😋
Fresh and local are two mainstays of the Mediterranean Diet. Thanks for the comment!
I make a pot of white bean snd vegetable soup every week then I have a bowl for lunch everyday. 👍
Wow, this is amazing. Thank you. I just discovered this channel!
Thank you Great facts 😅 will try
Easy to understand. Thanks💫
Great menus! The pan con tomate is widely eaten in Catalonia, Spain. Tried it and loved it. My daughter has been living there for past 15 yrs. Thanks for great info.
He was wrong it's not from Italy as you said it's from Catalonia and it's called pà amb tomaàquet, his verision is what in other parts of Spain and maybe in Italy too do or to have it prepared for a lot of servings in some restaurants, the original way is to rub a cutted tomato against the piece of bread(toasted if you want) and add olive oil and a pinch of salt. I'm catalan
Thank you
This was an excellent video, thank you 🙏
Yum!! Thank you
Great video and very helpful!!! Love your energy thank you!!
Thank you for the comment! Hope you are enjoying the Mediterranean Diet!
Shakshuka is an Algerian dish 😊 part of the Mediterranean sea, and we eat it with a lot of olive oil ❤
It's so good!
Shakshuka is delicious and it is eaten throughout many countries of the Middle East, with variations. Yummo
You actually genuinely deserve much more subscribers than this.
Keep up your hardwork, sir. It really helps. 🙏
Just LOOK at that beautiful kitchen 😍 Loving the jars
Thank you! 🤗
This is what I needed, gonna eat all the food I have left in the pantry then start this. Thanks!
This is excellent!
Thank you for this 🙏❤️
You are so welcome
This looks so delicious! This is my preferred diet and I happened to have married a Palestinian immigrant. Our favorite weekend treat is Mediterranean buffet. I could eat this diet all week and on the weekend!
Thanks. Easy plan I can put together
joyvanlue, hello I have a helpful resource for you today in the form of a beginner's cookbook for the Mediterranean diet. Good dishes abound in this book. You may get a free download of it. My most recent video on the channel has a link to it. Before the book runs out, haste.
Wow, thank you. I’ve lost 20 pounds following the Mediterranean diet in just a few short months; thank you for sharing your recipes. I appreciate you! I am a new subscriber here❤
Very clear thank you👍
mceganart, hello I have a helpful resource for you today in the form of a beginner's cookbook for the Mediterranean diet. Good dishes abound in this book. You may get a free download of it. My most recent video on the channel has a link to it. Before the book runs out, haste.
Love that soup! So healthy and tasty! Shakshuka is so good too.
Thanks for the comment!
I just came across your channel and I love it! Subscribed and bell rung! 😊
This is great!
Thank you very much
You are welcome
I prefer to roast a whole head or two of garlic and olive oil. They make little roasting dishes for garlic. then smear it on bread. Much tastier
Great video!!!!!!!
I'm going to the hospital in a week to have my gallbladder removed. 7% functionality. I destroyed it.
I hope that this kind of lifestyle change will keep the symptoms down. Bad thing is my boyfriend is picky. I hope I can get him on board at least just a little.
I've been eating a mostly Mediterranean diet for the past few years. I say mostly because I have a hard time giving up butter and mayo.
I like the music in the background
Love your videos! Your Cretan cookbook is the thing that got me to quit fast food and start cooking on my own!
okeefematthewd, hello I have a helpful resource for you today in the form of a beginner's cookbook for the Mediterranean diet. Good dishes abound in this book. You may get a free download of it. My most recent video on the channel has a link to it. Before the book runs out, haste.
I love the recipes from Crete book ❤!
I have two cups of black coffee with a little sugar for breakfast. I then eat a big lunch - salad with olive oil and balsamic, small amount of meat or fish, and then some vegetables sautéed in olive oil. Some days I’ll make an omelette for lunch. I also have a small glass of red wine with lunch. I will have a little bread or pasta at lunch too with Parmesan cheese. Then I’ll have a few nuts and fruit in the afternoon and dinner is very light maybe some fruit or vegetables with hummus. What are your thoughts on wine and coffee on this diet ? Thank you for this great ideas!
Thank you for the great suggestions. I appreciate that you incorporated meals from countries other than Greece. Most Mediterranean meal plans focus on Greece. I just wish I could eat tomatoes because the Shakshouka sounds good.
Are you allergic ?
You can try shaksuka with blended red pepper for a similar outcome x
@@Kyclarke the acidity irritates my stomach and, in general, I’m very sensitive to nightshade plants.
@@patriciawolanski3458
Same here, it can feel very limiting when you want to try eating styles such as this but have difficulty with onions, tomatoes, eggplant, potatoes, mushrooms, peppers etc.
@patriciawolanski3458
Love the tomatoes but not allowed on kidney diet. Some night shades bother me too. I hate to have to leave out all the good foods.
Very informative. 👏👏👏
vionkinipsagallegoski, hello I have a helpful resource for you today in the form of a beginner's cookbook for the Mediterranean diet. Good dishes abound in this book. You may get a free download of it. My most recent video on the channel has a link to it. Before the book runs out, haste.
Pan Con Tomate sounds like it would be amazing as a crossover dish with avocado toast!!
jilllasala, hello I have a helpful resource for you today in the form of a beginner's cookbook for the Mediterranean diet. Good dishes abound in this book. You may get a free download of it. My most recent video on the channel has a link to it. Before the book runs out, haste.
Yes! I was thinking the same thing!( I'm going to try it out. I will let you know how it tastes.),
Thanks so much for this video. I have a wonderful Mediterranean cookbook, along with Italian and Greek cookbooks. You have reminded me to open these cook books and get cooking! Fall is almost here. The cooler weather here encourages me to see what is in our freezer and pantry. Will also explore your website. ~ Diane
I am so glad that the video helped to reignite your Mediterranean cooking!
What is the name of the Mediterranean cookbook?
@charmaccents6278- Good morning from our farm in New Hampshire. I have two books on order. FOODS OF CRETE. and THE BRUNO SERIES FRENCH COOKBOOK by Martin Walker. I own THE MEDITERRANEAN COMPLETE COOKBOOK by America's TEST KITCHEN, GREEK COOKING by Rena Salman & Jan Cutler, ITALIAN by Kate Whiteman. Jeni Wright and Angela Boggiano, COUSCOUS AND OTHER GOOD FOODS FROM MORROCO by Paula Wolfert. I hope this helps you. I wanted to have a good cross section from different countries. This diet is delicious, varied and has helped me to lose weight and keep healthy. ~ Diane
Thank you. @@dianehall5345
Do you have a cook book? I’m not really on the internet much and having a cook book would be amazing !
I started this a few weeks ago for endometriosis I've lost 5 lbs in a couple of weeks it's slow but I know I'm not starving myself and I'm eating healthy
This diet/meal plan is really hard for single people I think. The cost of buying all those fruits and veg, just for one person, is tough. I still try though! I loved this video, thank you
Suggestion: you could bulk make the meals and either freeze some for another day or keep some in the fridge for a quick meal. Also instead of fresh veg, canned or frozen veg could replace some of the fresh veg/fruit ingredients as they are much cheaper.
I do get this comment often and I know it is harder when you are cooking for one. We are working on more recipes that can be easily made for a few meals, but are small serving sizes. I do agree with the other comment that freezing some food is a great method. We have a large freezer that is almost full for Wintertime.
Thank you both for your replies! I don’t let it discourage me, I still try, and I find that just trying eliminates most of the bad food I eat.
Yes, some fruit & veg are pricey, but you will not be eating/buying as much meat, or manufactured snacks, puddings, and so on
So it would be useful to keep a proper list/record/costing for a Med & non - Med diet for say 3 or 4 weeks each and see how the total cost compared
Go to farmers markets you may get better pricing on fruits and veggies.
That bread w marinara sounded similar to bruschetta which I love.
I made each of these recipes……delish!
Glad you liked them!
Great video, tx for sharing n8c3 recipes.
Australia 🇦🇺
Greek salad ingredients
Cucumbers feta cheese black olives red capsicum, Grace Australia 🇦🇺
thank you for your great channel ! i hope you know that you are changing lives with this content. so i hope you are making a gazillion dollars from you tube for your efforts. all the best.
the key seems to lbe lots of olive oil all the time to add flavor and mostly to add the fat that keep you full and satiated.
Hi all I'm enjoying this my first of these vids, does anyone know the make of the inbuilt oven in the vid looks like a narrow unit which i cannot find here in the UK, think I will enjoy this series.
Could you please do more recipes for lacto-vegetarians? I eat cheese but no meat or eggs. Thanks!
❤❤❤❤❤love your video, thanks 4sharing 😂😂
All the meals look delicious. If I’m reading it right, your Shakshuka recipe, for instance, recommends 4-6 eggs for one serving (1x). That seems like a lot of eggs. I presume it’s a large serving and there will be plenty left over for next day’s lunch? I live alone, so I need to adapt the recipes for one.
The recipe serves 4 so it’s 1 to 1 1/2 eggs per serving.
Pasta?! Good for you? Yay!
I dont think Mediterranean diet is right for me. I looove my American foods too much, butt I'm open to try anything, and Ill gladly add some of these meals into my meal planning. Especially any meals that involve eggs.
Early breakfast when you can't sleep 3pm beans and garlic etc
Yes, thank you you’re authentic 👍🏼🫶🏼💖💖💖
Love the idea of eating left overs the next day
Hello there! I am starting on this diet and was wondering if there was anything I would have to eliminate from it as a person with Hidradenitis suppurativa. This journey has been super painful, and I’m so ready to live a life where it’s not as bad through eating healthy and exercising healthy habits. ♥️
I'm here because I too have HS and was looking to reduce my flares and get overall healthy. This journey has been painful and I'm tired of it.
my dermatologist said mediterranean food is great for HD, but limit the bread and focus more on the fish, olives and olive oil and veggies...that being said I am not a doctor
Pan con tomate is Spanish. Toast, fresh garlic, ripe tomatoes and extra virgin olive oil. This is usually a breakfast or appetizer. Delicious !! Even the name is in Spanish. 🙄
You are 100% correct. We actually have the recipe video for this so I know it is from Spain. Just misspoke in the moment!
What best meal prep do you suggest, I have fatty liver, and my Dr is on my ass about how I eat . So please point me in the right direction. So I preferred to purchase a meal prep that specializes in Meditation meals for fatty liver. Thx
Are those all canning behind you? Or herbs? Just wondering. Nice kitchen!
I don't care for cooked vegetables, so I tend to eat my vegetables in salads. That is a challenge for me. I either have to constantly buy fresh veggies and eat them quickly or they go bad and I need to throw them away.
After a while, I don't want to look at a salad.
I don't like to snack so just have a bigger breakfast, lunch, or dinner. Im not a dedicated Mediterranean diet lifestyler, but working to eat more fish - which is not my favorite, plus I find its quite expensive to eat the recipes I have in my Mediterranean cook book. 13:58 Plus, I do intermittent fasting with variable fasting times.
Glad I found your channel! I have a question about feta cheese, what other cheese can you use in replace of feta if your not a big feta fan?
How about goat cheese or Gouda?
I’m trying this diet for fertility 😊
Can you send me some medetarian green smoothies recipes appreciate thanks
Sir i have gallstones, and gastritis in stomach. I m unable to digest whole grains kindly suggest me diet.
When purchasing pasta try to look for made in Italy on the packaging.
What’s best extra virgin olive oil?
Is it okay to eat sour dough bread. I oven bake it doused in olive oil and garlic.
Carbs of any kind do make me gain weight. I even ate a 3-lb leafy green vegetable diet and gained weight. The only diet that has ever allowed me to lose weight is a low-carb diet
What about people who have a dairy allergy what can you sub for Greek yogurt
Is this a healthy diet for high cholesterol and high blood pressure. I’ve also just been diagnosed with mild sleep apnea. I would like to lose at least 40-50 pounds. Is this the best diet for my issues????
I'm allergic to egg White. Any suggestions on what to replace eggs with?
Help! My spouse has stage 3 fatty liver. This diet was recommended by her doctor, but we have FOUR kids under 14. We don’t always have time to come every meal. Is it possible to EASILY transition the WHOLE family to this lifestyle and how do we do it?
Talk to his doctor AGAIN for a diet plan you can manage. HE must be 'fixed' first. So concentrate on his diet, and the usual meals for the rest of the family. When he improves, you can then concentrate on mediterranean diet for yourself and the kids.
I'm excited to start the Mediterranean diet so I can get healthier. This seems like a LOT of complicated cooking. Is it okay to make one or two of the recipes and eat them throughout the week? Also, is it okay to skip breakfast?
That's the problem with so many "diets." There are lots of ingredients and require more time in the kitchen than what I want to spend. Even the clean-up takes too long.
Do you have recipes for these meals
Is cornbread ok for med diet..
I noticed a lot of the recipes have feta cheese. I like it but my body doesn't. What can you do for replacement ingredients especially if you have food allergies etc. Thank you
Is tofu ok in MD?
I don't see where the recipes are. Could you please guide me how to access the recipes. I really enjoyed this video and interested to try Mediterranean eating idea.
Hi there. You'll need to click on the description and it does give a list of each day and the recipes.
I just got diagnosed with fatty liver and my doctor asked me to avoiid eating fatty food but at the same time i read few articles where they say that Mediterranean diet is good to follow. But if Mediterranean diet is high dat diet should I be following this diet? If anyone knows please, let me know.
Probably depends on the type of pasta too. Mediterranean ls eat one ingredient pasta. Whereas in the states the pasta is filled with garbage ingredients.
Australia 🇦🇺
Does it help lower cholesterol?
Thank you for these great menu suggestions. Do you have any advice for people who are not able to eat fish/shellfish (allergy)? I'm tempted to just swap out with chicken but are there any other suggestions to ensure a good swap that provides omega-3s?
Well it's not Mediterranean, but you could try fried tofu, there are loads of videos about that
Grass fed beef.
Beans
I am from India...primarily vegetarian...can I use mushrooms...corn...cauliflower...Cabbage or even some rice???
amitas, hello I have a helpful resource for you today in the form of a beginner's cookbook for the Mediterranean diet. Good dishes abound in this book. You may get a free download of it. My most recent video on the channel has a link to it. Before the book runs out, haste.