The Authentic Mediterranean Diet Meal Plan And Menu

I’ve been asked many times to provide an authentic Mediterranean Diet meal plan, and when we say authentic, we mean it! The reason for this is that most “Mediterranean Diet” meal plans I see online are anything but. Sorry, but edamame beans, minuscule amounts of olive oil, canola oil, meat with every meal etc. are not part of a Mediterranean Diet. The Mediterranean Diet is considered the Gold Standard of diets.

1. 1 bowl of rice


2. Laughing cow cheese


3. 2 servings of fruit


4. ½ cup (125g) nonfat cottage cheese or flavored yogurt


5. 1 serving of fruit


6. 1 ounce feta cheese (75 calories)

Caffeine in coffee can raise the metabolic rate by 15%. This can burn around 30 to 50 calories per day. People who sip 3 to 4 cups of coffee are 30% less likely to get type 2 diabetes. Pears are one of the most fiber rich fruits. A medium sized pear provides 5.5 grams of fiber.

Lunch can be one celery or lettuce salad, one six-ounce grilled steak and dinner is eight oz. ham.

As I mentioned earlier calorie shifting confuses the body and helps speed up your metabolism which is in charge of weight loss. The more confused your body the better. This is why you have to change your meals each and everyday so your body doesn't have a chance to adapt. Eating less food actually slows your metabolism, which is why 4 meals are recommended. B. Tuesday's breakfast can be coffee again or tea with equal sugar and a water cracker. Lunch can be one celery or lettuce salad, one six-ounce grilled steak and dinner is eight oz. ham. C. Wednesday can be same breakfast and dinner, but lunch can be two hard-boiled eggs, one cup green beans and one cup tomatoes. D. Thursday's breakfast is the same while lunch is a hard-boiled egg and one raw carrot. Dinner is a cup of plain yogurt and a cup of fruit salad.

Have you ever really watched a thin person eat, I recommend it, if you can. It's a real eye opener. You will notice that it takes them a long time to finish their meal. They eat slowly. They chew their food thoroughly and thoroughly enjoy their food. The put their forks down from time to time and talk to their friends. They take time to sip from their drink. Most astoundingly--they rarely clean their plates. They find that they are full long before they have finished their food.

However, when you feel hungry sip on zero- or low-calorie beverages.

This strategy has you eating high volume but lower calorie foods to help fill up. Examples include popcorn, rice cakes, edamame, zoodles (zucchini noodles), Cheerios and watermelon. Avoid drinking your calories. However, when you feel hungry sip on zero- or low-calorie beverages. Here’s a list of options at under 40 calories per bottle. Snack on low- or non-fat dairy products.