the Mediterranean Diet Meal Plans

the Mediterranean Diet

Medical News Today 7 day meal plan: Our guide to the Mediterranean diet

Everyday Health: A Detailed Mediterranean Diet Food List to Follow: What to Eat and Avoid

Eating Well: Easy Mediterranean Diet Plan for Beginners

A Couple Cooks: 28 Day Mediterranean Diet Meal Plan

The Kitchn: 11 Weeks’ Worth of Mediterranean Diet Meal Plans

Healthline: Mediterranean Diet 101: A Meal Plan and Beginner’s Guide

This diet (lifestyle) plan makes a lot of sense to me for people who love fish and other seafood, don’t eat much meat or want to cut down on meat consumption and still want to eat healthy.  Cut out as much processed food as possible.  Eat as many vegetables as you want.  Eat lots of fruit.  On rare occasions (if you want) eat dairy, and other meat and meat products. A few times a week, seafood is on the menu.  We know this is a healthy way to eat because we have large populations of people in the Mediterranean who eat this way, and are healthy.  They also have a much simpler lifestyle.  They source their food locally.  If you asked them about Walmart, they would want to know who goes to the store to buy walls.

Here are some basic Mediterranean diet items to add to your shopping list:

• Vegetables: carrots, onions, broccoli, spinach, kale, garlic, zucchini, mushrooms
• Frozen veggies: peas, carrots, broccoli, mixed vegetables
• Tubers: potatoes, sweet potatoes, yams
• Fruits: apples, bananas, oranges, grapes, melons, peaches, pears, strawberries, blueberries
• Grains: whole grain bread, whole grain pasta, quinoa, brown rice, oats
• Legumes: lentils, chickpeas, black beans, kidney beans
• Nuts: almonds, walnuts, cashews, pistachios, macadamia nuts
• Seeds: sunflower seeds, pumpkin seeds, chia seeds, hemp seeds
• Condiments: sea salt, pepper, turmeric, cinnamon, cayenne pepper, oregano
• Seafood: salmon, sardines, mackerel, trout, shrimp, mussels
• Dairy products: Greek yogurt, yogurt, milk
• Non-Dairy products: almond, cashew, hemp, oat and soy milk
• Poultry: chicken, duck, turkey
• Eggs: chicken, quail, and duck eggs
• Healthy fats: extra virgin olive oil, olives, avocados, avocado oil