The Mediterranean Diet
Hailed from countries surrounding the Mediterranean sea, such as Greece and Italy, the Mediterranean diet has been praised as the next big thing thanks to its emphasis on foods high in healthy fats, such as omegas 3s, vegetables, and plant-based foods.
Benefits of the Mediterranean Diet
- The Mediterranean diet helps protect against type 2 diabetes (1).
- It may keep your heart healthy (1).
- It helps reduce the risk of developing Alzheimer’s disease (1).
- It helps prevent cancer (1).
- It helps you fight inflammation (1).
There is growing proof that the Mediterranean diet could counter illnesses associated with chronic inflammation like metabolic syndrome, pulmonary diseases, atherosclerosis (the thickening and hardening of the artery walls that could lead to heart attacks and strokes), diabetes, obesity, cognition disorders, like Alzheimer and dementia and cancer (1).
Avoid these unhealthy foods and ingredients:
- Added sugar: Such as soda, candies, and ice cream
- Refined grains: White bread, white rice, white pasta, corn tortillas
- Trans fats: Doughnuts, deep-fried fast food foods
- Refined oils: vegetable-based oils, this includes canola or rapeseed oil, peanut oil, soybean oil, safflower oil, canola oil, corn oil, sunflower oil
- Processed meat: Such as hot dogs
- Highly processed foods: microwaveable meals or ready meals, breakfast cereals, bacon, instant ramen, granola bars, etc
Foods to Eat on The Mediterranean Diet
- Vegetables: Broccoli, kale, onions, spinach, cauliflower, carrots, tomatoes, etc.
- Whole grains: Whole oats, rye, barley, whole wheat, brown rice, whole-grain bread, and pasta
- Fish and seafood: Salmon, sardines, trout, tuna, shrimp, etc.
- Nuts and seeds: Almonds, walnuts, macadamia nuts, cashews, sunflower seeds, pumpkin seeds, etc
- Legumes: Beans, peas, lentils, pulses, peanuts, chickpeas, etc.
- Tubers: Potatoes, sweet potatoes, turnips, yams, etc.
- Dairy: Cheese, Greek yogurt, etc.
- Herbs and spices: Garlic, basil, rosemary, pepper, etc.
- Poultry: Chicken, turkey, etc.
- Eggs: Chicken, duck, and quail eggs.
- Healthy Fats: Extra virgin olive oil, avocado oil, olives, avocados
- Fruits: Apples, bananas, oranges, pears, strawberries, etc.
Smoky Tempeh Tostadas with Mango Cabbage Slaw
Salty, a little bit spicy, crunchy, and sweet all at the same time, this recipe is the truth. These tempeh tostadas are perfect for those days you are craving something delicious but don’t want to ruin your diet with takeout food. Click here for the recipe.
Mediterranean Baked Sweet Potato
To our Vegan friends, this one is for you. God’s gift, aka the sweet potato, roasted chickpeas, and the best garlic sauce we have ever tasted. What’s even better is that it only takes 30 minutes to prepare. Girl, I got you! Macros: 313 Calories, 5 grams of fat, 60 grams of carbs, 12 grams of fiber, and 9 grams of protein per serving. Click here for the recipe.
30 Minute Greek Shrimp and Farro Bowls
Thirty-four grams of protein…34!! Oh, sweet mother of Jesus, you know exactly how to hook me up. Shrimp and whole-grain farro, which BTW contains more fiber than rice and quinoa; giving your digestive system and cardiovascular health a super boost. Macros: 428 calories, 14 grams of fat, 45 grams of carbs, 6 grams of fiber, and 34 grams of protein per serving. Click here for the recipe.
Cauliflower Pizza with Greek Yogurt Pesto & Grilled Veggies
Did someone say “Pizza”? Do I seriously need to explain why you need to try this recipe? Macros: 331 calories, 16 grams of fat, 24 grams of carbs, 8 grams of fiber, and 27 grams of protein. Click here for the recipe.
Who said you could not eat nachos while on a diet? This recipe substitutes the usual corn chip with the much healthier sweet potato and beets. But, what made this recipe stand out was the delicious tahini-yogurt sauce. The sauce is made with whole milk yogurt and a little bit of lemon juice. Ohh!!! Click here for the recipe.
Quinoa & Vegetable Stuffed Portobello Mushrooms
- Melissa knows how much I hate mushrooms.
- She decided to test the strength of our relationship by cooking this recipe, blindfolding me, and giving me a taste.
- I thought it was pretty good.
- She told me it was stuffed mushrooms.
- Our relationship hasn’t been the same since.
Macros: 305 calories, 9 grams of fat, 51 grams of carbs, 10 grams of fiber, and 9 grams of protein. Click here for the recipe.
Mediterranean Grilled Chicken + Dill Greek Yogurt Sauce
Four words: dill Greek yogurt sauce.
Macros: 172 calories, 13 grams of fat, 11 grams of carbs, 6 grams of protein per serving. Click here for the recipe.
Potato Hash with Asparagus, Chickpeas, and Poached Eggs
Imagine this: An iron skillet pan filled with stir-fried onions, garlic, and potatoes covered in delicious feta cheese, sounds good right? But what if you add some beautifully cooked poached eggs on top of that feta cheese? Cheese melting, yolk running down covering the hot, steaming potatoes. Oh, Lord. That’s what I call “Sexual Healing.” Lol. Macros: 529 calories, 21 grams of fat, 35 grams of carbs, and 27 grams of protein per serving.
All in all, the Mediterranean diet seems like the real deal. Its focus on whole, healthy foods means it offers a lot of benefits to your health. Also, this diet won’t mess with your lifestyle as other diets do by making you cut out whole macronutrients, such as the keto diet. We highly recommend this diet to those looking for a truly healthy diet that isn’t going to make hate life after a couple of weeks.
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