The Mediterranean diet

The Mediterranean diet is not the instruction that you need to eat. Is a collection of traditional dietary habits and principles, which adhere to the inhabitants of the Mediterranean.

pyramid diet

What is the Mediterranean diet for weight loss?

A distinct advantage of the Mediterranean diet is a balanced menu. And to a large extent, this balance due to the necessary rejection of semi-finished products, fast food, retail, sauces and sweets, low-quality alcohol.

Thus, following this meal plan, you will gradually painless, it is useful to lose weight. This, of course, in this case will not be instantaneous. It will take time before you will notice a healthy change in your body: decrease the volume disappears decrepitude, swelling, cellulite, improves skin condition.

The basic guideline for losing weight Mediterranean diet is to control portion size. Need to agree on the food consumed, with the pyramid and do not overeat.

Day on the Mediterranean diet consists of 5 meals: full Breakfast, lunch, dinner and 2 snacks. It is recommended to eat always at the same time.

And, of course, the diet should be varied. Search for new recipes, because they are countless from different Mediterranean countries. And diversify their physical activity: go Hiking, swim, ride bike, roller, skate, dance, play, run. So, the Mediterranean diet will not only change your body and life!

Permitted foods

This power system is a pyramid where the largest group, the base of the pyramid are complex carbohydrates (60 %), following protein (30%), and its top – simple carbohydrates and fats (10%).

In the middle of the pyramid are foods that should be consumed regularly, but in smaller quantities:

  • dairy products (cheese, milk, various low-fat cheeses, yogurt), which provide the body with calcium (1-2 servings daily);
  • nuts, which are rich in beneficial fats that provide the beauty of your skin, hair and nails ( 1 serving per day);
  • dried fruits are rich in pectin, which helps to gently cleanse the intestine (1-2 servings a day, once a day);
  • marine fish (5-6 servings per week);
  • lean meats poultry (up to 4 servings per week);
  • potatoes can be eaten no more than 3 times a week;
  • eggs can have no more than 4 units a week;
  • pastry and bitter chocolate is possible, but not more than 3 servings a week.

The top of the pyramid is red meat (lamb, pork, beef, veal), which should be eaten no more than 4 times per month, and the portions should be small (not more than 100 g cooked product).

Olive oil in the Mediterranean diet plays a crucial role. Due to the content of nutrients in it, oil gives the feeling of satiety. In addition, it contains a large number of useful substances, necessary for life fatty acids that lower cholesterol, vitamin E and polyphenols, which are antioxidants.

Fully or partially restricted products

If you decide to stick to this meal plan, you need to delete from your diet any bread baked with sugar, dyes, yeast and baking powder.

Also forget about canned vegetables, cereal, canned meat − the food that can be stored for years. The Mediterranean diet insists on eating fresh foods that were minimally processed.

the Mediterranean diet

The same applies to the purchase of sauces. Mayonnaise, ketchup, cheese sauce, etc from the store with sugar, preservatives, E-additives.

Avoid sweet, semisweet, dessert wines and spirits. Diet provides high-quality, only dry red wine that reduces the level of cholesterol in blood, normalizes metabolism, maintains the normal the acidity of the stomach, removes toxic substances from the body, is involved in hematopoiesis and serves as a great remedy against stress.

The latter, from what should be abandoned is the purchase of sweets. Various milk chocolates, chocolates contain large amounts of sugar, palm oil, fat, preservatives and dyes. With the exception of a quality dark chocolate and homemade cakes. Baking cakes or the cake yourself, you can always control the amount of sugar, avoiding artificial ingredients and control the quality of ingredients. Culinary mass production, unfortunately, can not boast.

Menu Mediterranean diet

Before you sample menu of the Mediterranean diet for a week. It should be understood that within 7 days of the diet your weight will change, and the first results you will notice only a month or two. Diet provides 5 mandatory meals a day, to not feel the slightest feeling of hunger and nourish your body with all necessary.

Here are some updates for this meal plan:

  • afternoon snacks (between lunch and dinner) is always fresh fruit, nuts, dried fruit, berries, savory cheese cakes or casseroles, granola, natural yogurt with no additives;
  • evening snack (after dinner 1.5 hours before bedtime) is kefir, natural yoghurt, low-fat cottage cheese, which can add sour cream or berries prunes, dried apricots;
  • alcohol on this diet (optional) – this is a good dry red wine, which you drink no more than 150 ml per day;
  • bread – only whole grain and rough;
  • sweet honey, dried fruit, homemade pastries;
  • dressed with olive oil every vegetable salad; even if you decide to eat only tomatoes, put them a bowl with olive oil and add sliced vegetables.
  • eat at the same time: the first few months set alarms that will remind you about the meal.


Breakfast Lunch Dinner
  • oatmeal with water or milk with fruit;
  • bread with cheese;
  • green tea.
  • baked fish (200 g);
  • baked vegetables;
  • 100 ml of wine.
  • boiled seafood;
  • salad vegetables.
  • muesli with natural yoghurt
  • slice of bread with feta cheese.
  • baked fish with herbs (100 g);
  • pasta from durum wheat.
  • fish cakes;
  • buckwheat;
  • the cherry tomatoes;
  • 100 ml of wine.
  • casserole with cottage cheese;
  • freshly brewed coffee.
  • cheese soup with shrimps;
  • 2 slices of bread;
  • 100 ml of wine.
  • roast Turkey (200 g);
  • vegetable stew;
  • 2 slices of cheese.
  • an omelette with one egg yolk and two whites;
  • bread with slice of cheese;
  • any single fruit.
  • chicken soup;
  • salad vegetables.
  • salad with avocado and shrimps;
  • 100 ml of wine.
  • buckwheat porridge with milk and fruit;
  • green tea.
  • pasta with seafood and tomatoes;
  • 100 ml of wine.
  • the steamed fish (200 g);
  • bulgur;
  • salad vegetables.
  • muesli with natural yoghurt and prunes;
  • sandwich with cheese and avocado.
  • zucchini with feta cheese;
  • 100 ml of wine.
  • baked chicken breast (100 g);
  • lentils;
  • salad vegetables.
  • a casserole of cheese with raisins;
  • any single fruit;
  • freshly brewed coffee.
  • risotto with shrimp;
  • salad vegetables.
  • the steamed fish (200 g);
  • salad from vegetables;
  • a glass of wine.

Mediterranean diet recipes

The recipes we have inherited from the Mediterranean countries, is incredibly diverse, and the dishes are nutritious and healthy. The choice is huge, because it's Greek, Croatian, Italian, Macedonian, Jewish and many other dishes. Here everyone can find a favorite recipes and become real fans of the Mediterranean style of eating.

Pasta with seafood and tomatoes

For this dish you will need:

Mediterranean diet recipes

  • 100 grams of pasta from durum wheat (spaghetti or fettuccine);
  • 150 g of seafood cocktail;
  • 8 pieces cherry tomatoes;
  • 1 tablespoon of olive oil;
  • dry red wine;
  • Parmesan cheese;
  • Basil;
  • garlic;
  • nutmeg;
  • black pepper;
  • salt.

Put water for pasta. While it heats up, cut 2 of the garlic cloves. Tomatoes can also be cut into 2 parts. In a pan with oil throw the garlic, wait until the butter will absorb the taste, then add the tomatoes. They should be pale lethargic.

At this time, drop the pasta into boiling water. To cook them you need to the state of al dente.

To the tomatoes add the seafood. Remove the dough from the pan and add the seafood and tomatoes. Pour in the red wine, salt, pepper and let the mixture boil. Before serving the pasta, add the Basil leaves and sprinkle with cheese.

Salad with avocado and shrimp

This easy to prepare, but hearty salad is rich in valuable fats and protein. This dish can be perfectly replaced with a full Breakfast, lunch or dinner.

You will need:

  • 1 avocado;
  • 300 g tiger prawns;
  • 3 tablespoons olive oil;
  • 5 pieces cherry tomatoes;
  • lettuce;
  • cilantro;
  • Basil;
  • lemon;
  • salt;
  • pepper.

Shrimp clean, add a little salt and fry on both sides in olive oil. Avocado peel, remove the core and slice as you like.

On a plate put lettuce, sliced avocado and drizzle with lemon juice. Next, add sauteed tiger shrimp, cut into 4 pieces cherry tomatoes, Basil and chopped cilantro. Add salt, pepper and olive oil.

Cheese soup with shrimps

This cheesy soup is perfect for a lunch meal, it is easy to prepare and incredibly satisfying and delicious.

You will need:

  • 300 g of shrimp;
  • 400 g cream cheese in trays;
  • 1 carrot;
  • 1 onion;
  • bunch of greens;
  • 4 medium potatoes;
  • head garlic;
  • salt;
  • pepper.

Cut the onions, garlic, carrots and saute. In a saucepan with two liters of boiling water, send the processed cheese and stir until it is dissolved in water. Add spices to taste.

In boiling cheese broth, immerse the sliced potatoes. Once it is cooked, add the roast with the garlic, onion, carrot and chopped fresh herbs.

Shrimp, clean and in a separate bowl pour a small amount of hot soup. Add them to the dish before serving.

IMPORTANT! Don't throw the shrimp into the pot of soup, as after 3 minutes in boiling water they will become rubber. Better to pour a couple of spoons of soup in a separate dish.

zucchini with feta cheese

Zucchini with feta cheese

The vegetables in the oven is a wonderful option tasty and healthy meals. Zucchini with feta is best served with boiled brown rice.

You will need:

  • 4 PCs zucchini;
  • 200 g feta cheese;
  • 1 clove of garlic;
  • mint;
  • salt;
  • pepper;
  • spices;
  • olive oil;
  • the pine nuts.

Cut the zucchini from the top and remove the pulp. Slice the pulp and fry with olive oil and squeezed garlic.

Mix the roasted flesh with feta cheese, chopped mint and pine nuts. Add the spices, a tablespoon of olive oil and mix.

Fill zucchini with stuffing and place in a preheated 220 With the oven for 30 minutes.


Of course, in each losing weight there are times when you want to quit the diet. Usually this happens with the Express diet type "minus 7 kg in 7 days". The Mediterranean diet is not a way to quickly lose weight, but a way to change and heal your body. Of course, gradually, excess weight will go away, but it will only be a nice bonus to the other features of this eating plan.

Agree that, following such a menu is very difficult to break: you will not be hungry, constantly thinking about food. In addition, there is no absolute prohibition, for example, for sugar, alcohol, salt. You can bake at home pie once a week with a couple of spoons of sugar and whole wheat flour, salt salad, drink a nice glass of wine with dinner. One of the basic principles of this diet is moderation in all things.

Even if you are in some of the days I overate, experts advise the following day to do fasting (yogurt, vegetables or fruits), and then begin again to the Mediterranean menu.

But we are confident that after a month of this food plan to fall you will fall!


Since the Mediterranean diet is a system of nutrition than a short-term restriction in food, and serious contra-indications here do not exist.

The only thing worth noting is that adhere to this diet is not for those who have a chronic illness and needs a special menu.

Also if you have individual intolerance to any of the allowed foods, just eliminate them from your menu.

During pregnancy and lactation

Diet allowed during pregnancy and breastfeeding, is a useful and balanced eating plan for both mother and child. The exception is red wine, to assign the use of which can only by your doctor.

The pros and cons of the Mediterranean diet

Mediterranean diet pros

Pros Cons
  • Full and rich in vitamins and minerals menu, where there are almost no restrictions.
  • The diet is easy to follow even away from the shores of the Mediterranean, it can be easily adapted to the Russian cuisine.
  • Such a diet rich in omega-3 fatty acids that fight blood clots, thin the blood, maintain the tone of blood vessels, protect against cardiovascular disease, improves condition of skin, hair, positively influence the way out of the depression.
  • For the Mediterranean diet are no contraindications, it is useful for children, pregnant and lactating women, people aged.
  • This diet is not good for emergency weight loss in 7 days. Weight goes slowly and gradually.
  • A mandatory food for the daily menu are expensive.