If weight loss is your goal, following the Mediterranean diet may help.
The Mediterranean diet is linked to many health benefits, such as improved heart and brain health, better blood sugar levels and a healthier and more diverse gut microbiome. If weight loss is your goal, following this nutritious way of eating can help. Research indicates that people following the Mediterranean diet experience more weight loss than those following a low-fat eating plan.If weight loss is your goal or you're simply looking to reap the health benefits of this popular eating style, this meal plan can help.
Why This Meal Plan Is Great for You
The Mediterranean diet focuses on a high intake of vegetables, fruits, whole grains, legumes and healthy fats from foods like fish, nuts, seeds, olive oil and avocado. Though the Mediterranean is a specific region, this plant-forward way of eating is adaptable to many different cuisines and taste preferences.
Each day provides an average of 81 grams of protein and 33 grams of fiber. This filling combo helps improve satiety and provide staying power between meals. Fiber is an important nutrient with many health benefits, including supporting weight loss if that is your goal. Yet, just 7% of adults in the United States hit the daily fiber intake recommendations.Foods containing fiber include whole grains, fruits, vegetables, nuts, seeds and legumes.
To promote weight loss, we set this plan at 1,500 calories per day. This is a lower calorie level where many people can experience weight loss. For those with other calorie needs or those not wishing to lose weight, we also included modifications for 1,800 and 2,000 calories per day. While we previously included meal plans and modifications for 1,200 calories, we no longer do. The 2020-2025 Dietary Guidelines for Americans suggests that limiting your calories to 1,200 per day is too low for most people to meet their nutritional needs, plus it’s unsustainable for long-term health and well-being.
Week 1
How to Meal-Prep Your Week of Meals:
- Make High-Protein Peanut Butter, Banana & Blueberry Overnight Oats to have for breakfast on Days 2 through 4.
- Prepare Lemon-Blueberry Granola to have with breakfast throughout the month.
- Make Chicken Fajita Soup to have for lunch on Days 2 through 5.
Week 2
How to Meal-Prep Your Week of Meals:
- Prepare Triple-Berry Blended Oats to have for breakfast on Days 9 through 12.
- Make Chickpea & Quinoa Bowl with Roasted Red Pepper Sauce to have for lunch on Days 9 through 12.
Week 3
How to Meal-Prep Your Week of Meals:
- Make Lemony Chicken Soup to have for lunch on Days 16 through 19.
- Prepare Cranberry-Orange Energy Balls to have as a snack throughout the week.
Week 4
How to Meal-Prep Your Week of Meals:
- Make 3-Ingredient Overnight Berry Muesli to have for breakfast on Days 23 through 26.
- Prepare Chickpea & Roasted Red Pepper Lettuce Wraps with Tahini Dressing to have for lunch on Days 23 through 26.
Week 5
Exercise and Weight Loss
If you’re trying to lose weight, taking a look at your overall habits, including physical activity, can help. It’s recommended to get at least 150 minutes per week of moderate-intensity exercise.This could look like a 30-minute brisk walk, five days a week or around 22 minutes of moderate activity every day. Ultimately, the best exercise is the one you enjoy, though research indicates there are some exercises more likely to facilitate weight loss than others, including: jogging, power walking, yoga, dancing and hiking. If you’re looking to get started, check out our 7-Day Walking Plan to Lose Weight.
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