Mediterranean Diet Meal Plan | 7 days
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- Опубликовано: 15 май 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
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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.
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'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
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.
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.
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.
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.
I eat the eggs with tomatoes for breakfast a lot. I add feta and crushed red pepper too
Thanks for sharing all these meal ideas!
This was incredibly informative and you’re a great host. 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.
Wow, this is amazing. Thank you. I just discovered this channel!
This was an excellent video, 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. 👍
Thank you Great facts 😅 will try
Thank you for this 🙏❤️
You are so welcome
You actually genuinely deserve much more subscribers than this.
Keep up your hardwork, sir. It really helps. 🙏
I just came across your channel and I love it! Subscribed and bell rung! 😊
Great video and very helpful!!! Love your energy thank you!!
Thank you for the comment! Hope you are enjoying the Mediterranean Diet!
Easy to understand. Thanks💫
The video I needed. I've been looking for some source to tell me exactly what to follow. Thanks. This is a great guide.
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.
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!
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
Just LOOK at that beautiful kitchen 😍 Loving the jars
Thank you! 🤗
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!
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
This is what I needed, gonna eat all the food I have left in the pantry then start this. Thanks!
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.
Yum!! Thank you
Yes, thank you you’re authentic 👍🏼🫶🏼💖💖💖
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
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❤
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.
Thank you very much
You are welcome
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 ❤!
Do you have a cook book? I’m not really on the internet much and having a cook book would be amazing !
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.
Could you please do more recipes for lacto-vegetarians? I eat cheese but no meat or eggs. Thanks!
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
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.),
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.
Love the idea of eating left overs the next day
I like the music in the background
This is excellent!
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.
Great video!!!!!!!
Great video, tx for sharing n8c3 recipes.
Australia 🇦🇺
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.
Thank you
This is great!
That bread w marinara sounded similar to bruschetta which I love.
Are those all canning behind you? Or herbs? Just wondering. Nice kitchen!
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
I am from Greek parents, and we have been eating Metetarianian food all our lives. Much better then American food that's for sure
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
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
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!
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.
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.
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
I made each of these recipes……delish!
Glad you liked them!
I practically already eat this diet BUT need more fruits and more veggies. I don't eat animals. Thank you very much
Greek salad ingredients
Cucumbers feta cheese black olives red capsicum, Grace Australia 🇦🇺
Is it okay to eat sour dough bread. I oven bake it doused in olive oil and garlic.
What’s best extra virgin olive oil?
Pasta?! Good for you? Yay!
Is tofu ok in MD?
❤❤❤❤❤love your video, thanks 4sharing 😂😂
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?
When purchasing pasta try to look for made in Italy on the packaging.
Can you send me some medetarian green smoothies recipes appreciate thanks
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 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.
What kind of bread do you suggest? Sourdough? Loved the video. 👍
Sourdough is what is often eaten in the Mediterranean AND it has a lower glycemic index than yeast bread.
I get Artisanal style sourdough and wholewheat seeded bread. I am a bit gluten sensitive so I do go easy on the bread and only buy fermented bread. It helps.
I'm starting this with my husband but I'm bummed out because I have never liked beans. Any type of beans, except green beans. I like the flavor of the sauce when they are cooked. What I don't and can't swallow is the texture of the bean and the inside of it. I gag and just can't eat it.
Any thoughts, recommendations or suggestions?
Do you like hummus? Bean burgers made with puréed beans?
How about red lentil dal,they dissolve when they are cooked,Turkey uses them for soup,also split mung dal.Have you tried black beans,they have a different texture to most beans,great with Mexican food.I understand texture problems,I would say taste wise there isn’t much I don’t like,but there are some textures,I eat liver,kidneys,heart,things that most Americans will not eat,but not brains,too soft,I like okra,but I cook it very carefully,if it goes slimy it’s a no from me,soft cooked eggs are also out,but scrambled,hard boiled etc are fine.
Not all olive oil is created equal, which do you recommend?
I'm not sure where you live, but the main thing to know is the 'good' olive oils must be cold pressed [first pressed], extra virgin olive oil, preferably organic.
Costco olive oil is highly rated.
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????
Do you have recipes for these meals
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.
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.
So processed foods are a no go, so what type of pasta do you recommend???? What about breads? The store bought ones are so chemical filled
Make your own pasta and bread or try to find a soir dough whole wheat. I can't make sour dough starter to save my life but I have found it locally. The sour dough is said to be better for health than yeasted breads.
I agree, make what you can, sourdough bread is the best. A good semolina pasta, homemade or from the store, is similar to what is eaten in the Mediterranean.
What brand of olive oil do you use?
There's a lot of artificial oils out there.
Is cornbread ok for med diet..
What about people who have a dairy allergy what can you sub for Greek yogurt
I know not all olive oil is created equal. What brand do you recommend for the real stuff?
Here in UK I am using cold pressed organic extra virgin non gmo rapeseed oil from a fairly local (80 mile) farm. I feel you cannot trust the olive oil you see in supermarkets as it is said to be of lesser quality and sometimes corrupted with other oils. But to buy direct from a grower (through Crowdfarming say) is very expensive so I go with the best thing on offer here in Lincolnshire.
Hello there. I love your channel. Last week I won a book but have not received an email in regards to it. I have contacted you by phone and on your website. It was during the last live stream. I guessed number 77. Thank you.
Hey! Sorry about that. Please email billbrad@gmail.com so we can get that book to you.
Early breakfast when you can't sleep 3pm beans and garlic etc
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.
Where can I find the recipes?
They are all linked in the description box.
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
what kind of extra virgin olive do you recommend ?
Believe it or not, Costco olive oil is rated one of the best. 👍
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'm allergic to egg White. Any suggestions on what to replace eggs with?
Would you recommend this diet for a 85yr old man who has bph ckd hbp😢
I can't chew nuts,do to having dentures, can I ground them up and sprinkle them mixed into things???
Of course you can. Folk irhe world over wear dentures and adapt their diet to suit their lifestyle.
Are the recipes on the YT channel, or in the Crete recipe book?
They are linked in the description box.
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.
What do you do when you can't have cheese? Just add more olive oil?
Recently bought your book, btw, off your website. Just about to do the first recipe. I think my wife already cooks closely to the Mediterranean diet but would need to increase the healthy oils. So, this isn't a huge change in diet, except for the oil. I lowered the amount of meat I have in my salads after watching your videos and reading the beginning of your book.
Try the zucchini fritters in the book. That is my favorite recipe. Delicious with tzatziki!