Mediterranean Diet 7 Day Meal Plan 1200 Calories – The Mediterranean diet is the way of eating that is inspired by the traditional Mediterranean food. It encourages consumption of whole foods like vegetables, fruits, and whole grains. It also contains moderate amounts poultry, eggs, milk, and red meat. Regular exercise is recommended and meals are shared with others.
What are the main food items that are included in the Mediterranean diet?
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The Mediterranean diet includes fruits vegetables, whole grains and fruits and legumes. It also includes whole grains and seeds, nuts oils, and legumes. They are typically consumed raw and without processing. This diet includes moderate amounts egg, fish, chicken, and dairy. There is also some red meat. The emphasis is on eating a variety of foods that are rich in nutrients, rather than focussing on specific nutrients or following strict dietary rules.
What’s not allowed on the Mediterranean diet
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There are no strict rules on what can be eaten on the Mediterranean diet. The Mediterranean diet is generally focused on the consumption of whole foods that are not highly processed or packaged. It also limits the consumption of red meat and emphasizes choosing lean protein sources including fish and poultry. Although there aren’t any limitations on food items however, it is recommended to consume a wide variety of healthy food items and stay away from high-fat processed food items.
How can I begin with the Mediterranean diet?
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There are many steps you can take to start the Mediterranean diet.
- Make sure you stock your kitchen with Mediterranean food essentials: Fill your refrigerator and pantry with whole, unprocessed foods like vegetables, fruits whole grains, legumes and seeds, nuts, as well as olive oil.
- Include fruits and vegetables as a part of your daily meals. Add salads or a slice of fruit with your lunch or dinner.
- Choose protein options that are lean: The Mediterranean diet emphasizes lean protein sources like chicken, fish and plant-based proteins like lentils and beans. These foods can be incorporated into your meals every day.
- Red meat consumption must be restricted: The Mediterranean diet limits consumption of red meat. You can substitute red meat with other protein sources like fish and plant-based food a few days per week.
- Be active: Physical activity is a crucial part of the Mediterranean lifestyle. Try to incorporate regular physical activity, such as walking, biking or swimming into your routine.
- You should eat with others. The Mediterranean diet encourages you to share your meals with your friends and to relish every bite. Make mealtimes a social event, so you can connect with your family and other friends.