People living within the Mediterranean area had for long been observed to live healthier and longer lives, leading many to develop curiosity into what made them tick. This led to the phenomenon known as the Mediterranean diet which has been a mainstay in many popular lists across the globe. The Mediterranean diet plan can be found in the top five of many experts lists as it promises many benefits while being easy and inexpensive to adhere to.

The diet is now backed to research to boost health outcomes as it is associated with reduced heart disease risk, diabetes, cancer and death. Since it is borrowed from a wide region comprising a number of diverse countries, it offers a wide range of menus and recipes, further cementing its universal acclaim.

The Process of The Mediterranean Diet Plan

The Mediterranean diet plan is not a very strict diet and is considered more of an eating pattern. It is essentially plant-based, with vegetables and fruits in plenty on the Mediterranean menu. It also features lean meats, especially fish and chicken while recommending cutting down or altogether avoiding red meat. Olive oil is also an ubiquitous ingredient and whole grains are preferred to processed foods.

The diet avoids sugar, salt and fats. Legumes including beans and grams, nuts, dairy and eggs are also considered essential in the Mediterranean menu. The diet recommends regular to moderate exercise and wine lovers will be delighted to hear the fruit of the vine can be taken regularly but in moderation.


  • Proven to reduce risk of diabetes, heart disease, cancer and other non-communicable diseases and condition
  • Offers a wide range of easily obtained ingredients
  • Considered easy and straightforward to follow
  • Easy to find and inexpensive ingredients


  • There may be issues with alcohol intake


Who Should do it

The Mediterranean diet is suitable for anyone seeking to lose weight without too many restrictions as the dietary changes involved have been observed to help weight loss. With benefits ranging from improved heart health, better blood glucose regulation to even fighting depression, the diet is basically for everyone as it is flexible and simple to follow.


Meal Plan deas


Day 1

Breakfast: Greek yogurt with strawberries and oats.

Lunch: Whole-grain sandwich with vegetables.

Dinner: A tuna salad, dressed in olive oil. A piece of fruit for dessert.

Day 2

Breakfast: Eggs and vegetables, fried in olive oil.

Lunch: Greek yogurt with strawberries, oats and nuts.

Dinner: Grilled lamb, with salad and baked potato.

Day 3

Breakfast: Oatmeal with raisins.

Lunch: Leftover tuna salad from the night before.

Dinner: Salad with tomatoes, olives and feta cheese.

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