08 October 2023 , 09:00
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The Mediterranean diet has been dubbed this year's hottest new trend, with celebrity advocates including Selena Gomez, Penelope Cruz, John Goodman and Brooke Burke.
Rammed with plenty of vegetables, fruits, beans, cereals and cereal products, such as wholegrain bread, pasta and brown rice, the traditional southern Europe way of dining has always been considered a healthy one. Add to this the de rigueur fish, white meat and dairy, it's no wonder the popular diet has racked up 18.2 million views on TikTok and counting.
A nutritionist at Total Shape says "Research found that the Mediterranean diet supports prevention of cardiovascular diseases, increases lifespan, and healthy aging. Also, when used in conjunction with caloric restriction, the diet may also support healthy weight loss.”
And for those looking to start following a Mediterranean diet, the nutrition experts at Total Shape have put together a simple but extremely effective 7-day Mediterranean diet meal plan and the health benefits of each meal.
Day 1
Breakfast
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Greek yogurt with berries and a sprinkle of nuts.
“Greek yogurt provides protein and probiotics, while berries and nuts add antioxidants and healthy fats. For those trying to lose weight, opt for greek yoghurt low in added sugars.”
Lunch
Greek salad with feta cheese, olives, and grilled chicken.
“Greek salad is rich in vitamins, minerals, and fibre from fresh vegetables, and grilled chicken adds lean protein - which is essential for bodily functions. For flavour, add as many herbs or dressing as you desire, but be careful of dressing that are high in fat and sugar. If your goal is to lose weight, keep the added sugars and saturated fats low.”
Dinner
Baked salmon with lemon and herbs, served with roasted vegetables.
“Baked salmon is an excellent source of omega-3 fatty acids, and roasted vegetables provide essential nutrients. Consuming foods high in omega-3 can help reduce inflammation in the liver, and ward off the damage fat in the liver can cause. Vegetables are high in vitamin C, vitamin A, potassium, and folate. These nutrients are essential for various bodily functions, including immune support, vision, and heart health.”
Day 2
Breakfast
Wholegrain toast with avocado and sliced tomatoes.
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“Wholegrain toast adds fibre and energy to your morning, whilst avocado is rich in healthy fats, and essential nutrients, including vitamin K, vitamin E, vitamin C, and various B vitamins, and minerals such as potassium and magnesium.”
Lunch
Mediterranean quinoa salad with cucumbers, tomatoes, and feta cheese.
“Quinoa is a complete protein, combined with Mediterranean flavors from cucumbers, tomatoes, and feta cheese, providing make it delicious and nutritious.
“Additional benefits from cucumber and tomatoes include hydration, where cucumbers are composed of about 95% water, and their low-calorie content, making them a great addition to salads for those looking to manage their calorie intake.”
Dinner
Grilled chicken kebabs with bell peppers and onions, served with a side of hummus.
“Grilled chicken is a lean source of protein, essential for muscle growth and repair, whilst bell peppers and onions provide an array of vitamins and minerals, including vitamin C, vitamin A, and dietary fibre. Hummus contains healthy fats, primarily from tahini (sesame seed paste), which provides monounsaturated and polyunsaturated fats that are good for heart health.”
Day 3
Breakfast
Oatmeal topped with fresh fruits and a drizzle of honey.
"Oatmeal is a great source of fibre, helping steady bowl movement. For those who have a busy workday or perhaps training at the gym, oatmeal is also great for energy levels. This is because it is a complex carbohydrate that provides a steady release of energy, helping to stabilize blood sugar levels and prevent energy crashes. Whilst honey contains a variety of antioxidants, including flavonoids and polyphenols, which help combat oxidative stress in the body.”
Lunch
Caprese salad with mozzarella cheese, tomatoes, and basil.
“Caprese salad combines the goodness of mozzarella cheese, tomatoes, and basil, offering calcium, antioxidants, and flavor. Mozzarella cheese is a good source of high-quality protein.”
Dinner
Wholewheat pasta with grilled shrimp, cherry tomatoes, and spinach.
“Whole wheat pasta provides complex carbohydrates, whilst grilled shrimp adds lean protein. Spinach is classed a superfood, containing vitamins and minerals such as vitamin A, vitamin C, vitamin K, folate, iron, calcium, potassium, and magnesium.”
Day 4
Breakfast
Veggie omelette with spinach, tomatoes, and feta cheese.
“A veggie omelette is packed with protein and vitamins from spinach, tomatoes, and feta cheese. If prepared without excessive amounts of added fats or cheeses, veggie omelettes can be a relatively low-calorie meal option, making them suitable for those looking to manage their calorie intake.”
Lunch
Greek-style grilled chicken wrap with tzatziki sauce and mixed greens.
“With chicken providing protein and greens for vitamins, the tzatziki provides the Mediterranean element. Typically made with yogurt, which contains probiotics, this bacteria will help to promote gut health. Consuming probiotics can help maintain a healthy balance of gut microorganisms, aiding in digestion and potentially boosting the immune system.”
Dinner
Baked cod with a Mediterranean tomato sauce, served with quinoa and steamed asparagus.
“Baked cod is a lean source of protein, and the Mediterranean tomato sauce adds flavour and antioxidants. Cod is also a good source of essential nutrients such as vitamin B12, vitamin B6, niacin, phosphorus, and selenium, all of which play important roles in overall.”
Day 5
Breakfast
Greek yogurt with honey and sliced almonds.
“Greek yogurt provides protein and calcium, whilst honey and almonds offer natural sweetness and healthy fats. Almonds are particularly rich in monounsaturated fats, which are heart-healthy fats that can help reduce the risk of heart disease by lowering levels of LDL ("bad") cholesterol.”
Lunch
Mediterranean chickpea salad with cucumbers, tomatoes, and olives.
"Chickpea salad combines fibre-rich chickpeas, fresh vegetables, and olives, offering a satisfying and nutritious meal. Olives are particularly a staple in Mediterranean cuisine and offer various health benefits. Olives are rich in antioxidants, including vitamin E and various phytonutrients, helping to protect cells from oxidative damage.”
Dinner
Grilled lamb chops with a side of roasted potatoes and a Greek salad.
“Lamb is particularly rich in iron, while a Greek salad adds freshness and vitamins. Lamb is great when consumed in moderation as part of a balanced diet. The red meat is rich in heme iron, which is more easily absorbed by the body compared to non-heme iron found in plant-based foods. Iron is crucial for oxygen transport in the blood and preventing iron-deficiency anemia.”
Day 6
Breakfast
Whole grain toast topped with almond butter and banana slices.
“Almond butter is a good source of plant-based protein, whilst retaining protein content. Bananas are an excellent, natural source of carbohydrates, including sugars (such as glucose, fructose, and sucrose), making them a quick and convenient energy source. They are often consumed by athletes before or after workouts to replenish energy stores.”
Lunch
Mediterranean tuna salad with white beans, red onions, and lemon dressing.
“Tuna is a good source of omega-3 fatty acids, and high-quality protein.
'A Mediterranean-style diet is good for your heart'
Tracy Parker, a senior dietitian at the British Heart Foundation, said: “It’s long been known that eating Mediterranean-style is good for your heart. Whether you are at risk or not, a healthy lifestyle which includes a balanced diet like the Mediterranean-style diet can help you to lower your risk of developing heart and circulatory diseases,” she said.
“The risk factors associated with cardiovascular disease such as type 2 diabetes, obesity, high blood pressure and high cholesterol are also reduced with a Mediterranean diet.
“It’s easy to do – make sure you are eating plenty of fruit and vegetables, beans, lentils, whole grains, fish, nuts and seeds, along with some low-fat dairy and fat from unsaturated sources like olive oil. It’s also important to eat less processed meat, salt and sweet treats.”