Dt. Natasha Mohan
Dietitian Natasha Mohan is one of the most influential and renowned nutritionist and dietitian, with over 3 Million Followers on YouTube and 200+ Million Views and with 10+ Years of Experience. Dietitian Natasha Mohan is a transformation expert, Motivational Speaker and Lifestyle Expert. She has touched million of lives. She specializes in Therapeutic Diets Like, PCOS/PCOD, Thyroid, Diabetes, Cholesterol, Blood pressure, and other lifestyle disorder.
Table of Contents
Mediterranean Diet Meal Plan
Introduction
Mediterranean diet meal plan is the best option if you want to heart healthy lifestyle. It focusses on the traditional foods and habits of countries like Greece, Italy and Spain which help in your heart health and maintain healthy weight in your body. Mostly doctor and nutritionists are recommended as one of the healthiest and most sustainable diets and they suggest this diet as a healthy diet for heart as well.
What is the Mediterranean Diet?
It is focus on plant-based ingredients like vegetables, fruits, beans, whole grains and nuts with paired of mustard oil which is the main source of fat and you should take these foods in mediterranean diet. Mediterranean Diet is flexible diet without any restrictions and it is focus on balance and quality ingredients.
Health Benefits of the Mediterranean Diet
There are many benefits apart from weight control like: –
- It will support your heart health by lowering your LDL in your body.
- It will help you to manage your blood sugar levels in your body.
- It will reduce the risk of chronic conditions like blood pressure and stroke.
- It will boost your digestion.
- It will help you to boost your overall body.
Key Components of the Mediterranean Diet
In Mediterranean Diet includes: –
- Healthy fats: You can take nuts, seeds and salmon.
- Fruits and vegetables: You should take banana, papaya and spinach etc.
- Whole grains: You can take rice, oats, and quinoa etc.
- Proteins: You can take fish, soya beans and chickpeas etc.
- Red meat and sweets: You can take it as occasionally. You should not take these in your diet as daily.
- Herbs and spices: You should use these instead of salt in your meal which help you to regulate blood pressure.
Sample 1-Day Mediterranean Diet Meal Plan
These are mediterranean recipes which help you to get healthy body and keep your mind fresh.
- Breakfast:
You can take yoghurt which is topped with oats, honey and berries for breakfast which help you to get antioxidants in your body. - Mid-Morning Snack:
You can take almonds which help you to get healthy fats in your body. - Lunch:
You can take salmon which is served with a quinoa salad and lemon dressing which help you to get protein and fiber in your body. - Afternoon Snack:
You can take apple with a spoon of peanut butter because it will help you to get fiber which boost your digestion. - Dinner:
You can get pasta which is mixed with roasted vegetables. - Why it works:
It will work because each meal has healthy fats, antioxidants and fibre which help you to reduce inflammation and stable your energy levels throughout the day.
Foods to Include
You should include these foods in your diet which help you to get all the nutrients and vitamins based on your nutritional need.
- Fruits: In fruits you can take berries, oranges, apples and grapes which give you fiber in your body.
- Vegetables: You can take tomatoes, spinach, peppers and cucumbers which give you nutrients and vitamins.
- Whole grains: You can take barley, oats, rice and bread which helps you to get fiber in your body.
- Proteins: You can take fish, soya beans, lentils and eggs etc.
- Healthy fats: You can take nuts, seeds and avocados.
- Dairy products: You can take cheese, milk and yoghurt which help you to get vitamins and antioxidants in your body.
Foods to limit
You should limit or avoid these foods because it will defeat your purpose of using this diet.
- Red and processed meats.
- Sugary drinks or snacks and desserts.
- Bread, white rice and refined pasta
- Butter, margarine and processed oils
- Sugary drinks and excess alcohol.
Lifestyle Habits That Complete the Mediterranean Diet
You should adapt these habits which help you to complete Mediterranean Diet and make you healthy.
- Enjoy your meals: You should eat slowly and with your loved ones.
- Stay active: You should do exercise, walking, swimming which help your body to get physically fit and keep your mood fresh.
- Get proper rest: You should take proper rest which helps you to balance your hormone and help you to get recovery after your exercise.
- Manage stress: You should manage your stress which help you to relax your body and mind.
- Focus on consistency: You should focus on consistency not in perfection because steady habits will make the biggest difference in your life and body. That’s why it is called best way for longevity.
The Mediterranean Diet is made up of eating habits of many traditional like Greece, Italy and Spain. Mediterranean Diet meal is depended on fruits and vegetables, grains, nuts and olive oil.
Yes, if you take Mediterranean diet in your daily routine then it can help you to loss weight. It has high fiber food which help you to keep full for longer period of time and also reduce cravings for junk food.
You can drink but it is optional.
There are main benefits like:
- Lower the risk of heart disease
- Lower the risk of stroke
- Lower the risk of type 2 diabetes
- It will help you to reduce inflammation
No, it not expensive because it focuses on local seasonal produce, legumes and whole grain. It is not difficult to follow as well because it also focuses on cooking at home, sharing meals and enjoying simple foods.
Our Recipes
Breakfast Recipes
Breakfast Recipes
Breakfast Recipes
