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Every Aspect of Mediterranean Diet

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Every Aspect of Mediterranean Diet

Definition of Mediterranean Diet

Mediterranean diet is simply a diet is made from the traditional cuisine of countries connected to the Mediterranean Sea, like Greece, Italy, and Spain.

The diet is simply the consumption of plant-based foods, vegetables, fruits, legumes, whole grains, seeds, and nuts. It also includes the addition of a little amount of poultry, fish, dairy, little meat and sweets.


How the Body Benefits from a Mediterranean Diet

These are some ways you can benefit from eating a Mediterranean diet:


1. It Slows Down the Risk of Getting Heart Disease

This has proven to be rich in healthy fats, such as polyunsaturated and monounsaturated fats which you can get from fish, olive oil and nuts.

This healthy fats has a way of increase HDL cholesterol levels and reducing LDL cholesterol levels, keeping it at a minimal chance of getting heart disease.


2. It Increases Brain Health

It is rich in antioxidants, that helps protect the brain from inflammation and oxidative stress.

These are the main things that contribute to Alzheimer's disease and cognitive decline.


3. It Increases the Health of your Gut

It has a high level of fiber. This helps promote a healthy gut microbiome, giving the body a stronger immune system and better digestion.


4. It Helps in Reducing Body Weight

This is not a restrictive diet but a balanced approach to eating. This meal helps in the intake of nutrient-dense foods and discourages the intake of sugary and processed foods, which makes the body gain weight.


Advisable Foods to put on a Mediterranean Diet

There are some foods in the Mediterranean diet which are advisable to eat because of the nutrients they give to the body. They are:

1. Whole grains: Pasta, brown rice, whole grain bread and quinoa.

2. Fruits & vegetables: Oranges, Strawberries, tomatoes, kale, spinach, onions, broccoli, blueberries etc.

3. Legumes: Peas, lentils, beans, and chickpeas.

4. Healthy fats: Olives, olive oil, and avocado.

5. Seeds and Nut: Cashew, flaxseeds, almonds, chai seeds, and walnuts.

6. Poultry: Turkey and chicken.

7. Fish and seafood: salmon, tuna, shrimp, and mussels.

8. Milk Dairy: Feta cheese and Greek yogurt.

Foods you should not put on a Mediterranean Diet

There are some foods in the Mediterranean time-table which are not advisable to eat because they affect the body negatively. They are:

1. Processed foods: Candy, snacks and cookies.

2. Meat: Lamb, pork and beef.

3. Drinks containing much sugar: Sweetened tea, juice and soda.

4. Saturated fats: Coconut oil, lard and butter.


Guides on Getting the Best out of a Mediterranean Diet:

There are some few guidelines to follow in order to get the best out of your Mediterranean time-table. They are:

1. Create a List for your Groceries: Make sure to Plan ahead making a list of the foods you will need to buy to make healthy meals that will last you for a week.

2. Cooking in your Home: Cooking your meals in your home will allows you to be in control of all the ingredients and make a choices that is best for your health.

3. Perform Experiments with Spices and Herbs: There are lots of flavors in this diet because of the use of spices and herbs. You can try or using paprika on roasted vegetables or you add fresh basil to your pasta.

4. Group Eating: Eating with Friends family gives you an enjoyable meal time experience enjoyable which helps you stay on the Mediterranean time-table.

5. Quantity of Food Eaten: This diet has proven to be very good for your heath but it is still advisable to not eat too much of it at ones.

The Different Types of Mediterranean Diet According to Their Different Regions

The diet differs depending on the region it is from. The different regions and the diets associated with them are:


1. The Original

The original is based on the eating ways of people from southern Italy and Greece.

It pays more attention to plant based foods like vegetables, fruits, legumes, whole grains, seeds and nuts. There is also little quantity of poultry, dairy and fish. At the same time reducing the amount of sweets and red meat. Olive oil has shown to be the main source of fat in this diet.


2. The Southern

This is similar to the original Mediterranean diet but has more seafood and less amount of dairy. This diet is mainly popular in Southern Italy, Spain and Portugal.


3. The Eastern

This is depending on the eating ways of people from Lebanon, Israel and Turkey. This diet a lot of legumes and grains than the original one, relying highly on herbs, olive oil and spices.


4. The Middle Eastern

This is Depending on the eating ways of people from Iraq, Iran, and other Middle Eastern countries.

 This diet has a lot of vegetables, fruits, grains and legumes. They use spices and herbs for flavor. Little amount of Meat is consumed, and olive oil is the main source of fat for this food.


5. The North African

This is depending on the eating ways of people from Tunisia, Algeria and Morocco. This diet consists of different types of fruit, vegetables, grains and legumes, using herbs and spices for flavor. Little amount of Meat is consumed, and olive oil is the main source of fat in this food.


6. The Plant-Based

This is a combination of the original diet with the removal of animal products completely from the dish.

This diet is gotten from plant-based sources of protein like tofu, tempeh and legumes. It also has a lot of vegetables, fruits, seeds, nuts and whole grain.


7. The Mediterranean-Style

This diet is a combination of the original diet that has been made in a way Westerns like it.

This diet has a lot of processed foods and meat than the original and depends less on olive oil as the main source of fat.


8. The Pescatarian

This diet is a combination of the original diet, eliminating all meat except for seafood and fish.

This diet includes plenty of vegetables, fruits, nuts, seeds, legumes and whole grain, and also a little quantity of dairy.


9. The Low-Carb

This is a combination of the original diet that reduces carbohydrates and at the same time increasing fat intake and protein.

This diet consists of a lot of fish, healthy fat, vegetables and poultry.


10. The Gluten-Free

This is a combination of the original diet eliminating all grains containing gluten.

This diet includes plenty of vegetables, fruits, nuts, seeds, legumes and whole grain, and also a little quantity of dairy.


11. The Traditional Cretan

This diet is depending on the eating ways of people from the Greek island of Crete.

This diet includes plenty of vegetables, fruits, nuts, seeds, legumes and whole grain, and also a little quantity of dairy. It also encourages the intake of locally sourced and fresh ingredients.


Ways of Eating on a Mediterranean diet

There are several ways to incorporate the Mediterranean time-table into your weekly time table. They are:

1. Changing whatever fats you are used to, to extra virgin olive oil: incorporate olive oil in your cooking, and then add salad dressings making olive oil the base.

Make sure on the crusted bread you use olive oil instead of butter.

2. Eating nuts and olives: Make sure to consume lots of raw nuts every day instead of processed snacks.

Try adding whole-grain bread or other whole grains to your meal: Make sure to select chewy, dense, country-style loaves without any sugar or butter. Try Experiments with barley, bulgur, faro, whole grain pasta and couscous.

3. Make sure there is always salad in every meal: You can pick whatever vegetables are available in that season.

4. Put a lot of vegetables in your menu: Try Adding extra vegetables to both lunch and dinner, making sure you have vegetables three to four times a day. You can change the type of vegetable you eat every week.

5. Make sure your legumes consumption is about three times a week: There are different options to legumes you can add like beans, lentils, peas and chickpeas.

6. Make sure your meat consumption is at a minimal:  Select poultry at a very low amount.

Meat should be eaten occasionally or you can use meat as a condiment, adding lots of vegetables, stir-fries, soup and stews. Make sure to consume more of fish, eating it for like two to three times a week. There is also an option of eating fresh and canned fish.

7. Make sure wine is the only beverage you’re taking: The only beverage accepted is wine and not bear or any other alcohol, taking one glass a day for women and for two glasses men.

8. Do not take any beverage that contains excessive sugar: It is advisable to take water instead of beverages that contain excessive sugar.

9. Take little amount of desserts that contain high-sugar and high-fat: It is advisable to take Fresh fruits.

Make sure to take the fresh fruit at least three times a day. Pastries and cakes should only be taken on special occasions.

10. Make research on the best quality food available in your area: There are various options like Farmer’s markets, which is a very good source of locally grown food and foods that are available for that season.

11. Group eating: To get the best experience when eating make sure it’s with family and friends.

The Entire Mediterranean Diet Pantry List


-Whole Grains

You can combine but make sure they match.

1. Buckwheat

2. Barley

3. Whole-grain breads

4. Wheat berries

5. Bulgur

6. Oats

7. Farro

8. Couscous

9. Brown rice


-Fruits & Vegetables

Make sure your dish is colorful while shopping in season

1. Oranges

2. Avocado

3. Potatoes

4. Apples

5. Clementines

6. Apricots

7. Cherries

8. Tomatoes

9. Figs

10. Cabbage

11. Bananas

12. Pears

13. Grapes

14. Zucchini

15. Dates

16. Artichokes

17. Greens

18. Beets

19. Peas

20. Brussels sprouts

21. Onions

22. Peppers



 1. It is advisable to eat fish instead of meat.

 2. Mackerel

 3. Salmon

 4. Sardines

 5. Herring

 6. Tuna



When taking poultry make sure to take it at a minimal amount.

1. Turkey

2. Chicken



When eating meat, eat little and combine with vegetables and grain.

1. Beef

2. Lamb

3. Pork


-Milk Dairy

Dairy is very good but should be taken with caution.

1. Ricotta and Parmesan

2. Unprocessed cheeses

3. Plain yogurt and Greek yogurt

4. Brie


-Legumes, Seeds and Nuts

Consume as much as you like depending on what you are eating it with.

1. Almonds

2. Chickpeas and fava beans

3. Cashews and pine nuts

4. Walnuts

5. Sesame seeds

6. Hazelnuts


-Herbs & Spices

These are very good spices to add to your food because of the flavor they can add.

1. Mint

2. Parsley

3. Rosemary

4. Garlic

5. Sage

6. Tarragon

7. Oregano

8. Basil


-Other add-ons include

These can also be added to the dish depending on your taste.

1. Canola oil

2. Red wine

3. Olive oil

5. Eggs

A 14-Day Time-Table for Mediterranean Diet Eating Plan

This time table will get you started on your Mediterranean diet journey. Make sure to follow the time-table from day to day, keeping in mind that the appetite of people differ meaning each meal can be taken according to your stomach capacity.


1st Day

-Breakfast: Tea or coffee with a bowl of oatmeal garnished with berries.

-Snack: Lots of walnuts or almonds.

-Lunch: A cup of lentil soup and half turkey sandwich made with whole-grain bread.

-Snack: Bell pepper, cucumbers dipped in hummus and Sliced carrots.

-Dinner: Vegetable and white bean stew


2nd Day

-Breakfast: Tea or Coffee with plain Greek yogurt garnished with lots of walnut and a drizzle of honey.

-Snack: Chickpeas (Roasted).

-Lunch: Leftover vegetable and bean stew from last dinner

-Snack: Apple or peach depending on which is in season

-Dinner: Roasted chicken accompanied with pita bread, yogurt-based sauce and a side salad


3rd Day

-Breakfast: Smoothie made with the milk or milk-shake, nut butter and fruit.

-Snack: Quarter avocado mixed with lemon juice and a pinch of salt on top of whole-grain crackers.

-Lunch: Three-bean soup combined with pesto and served with a whole-grain roll.

-Snack: Fresh veggies and olives.

-Dinner: Salmon combined with farro with eggplant and roasted zucchini.


4th Day

-Breakfast: Tea or Coffee with toasted whole-grain bread, strawberries and sliced cheese.

-Snack: Pistachios.

-Lunch: Roasted red peppers, olives, sun-dried tomatoes, and lentil-based salad with feta.

-Snack: Fresh fruit and Greek yogurt.

-Dinner: Grilled shrimp combined with polenta and sautéed kale.


5th Day

-Breakfast: Tea or Coffee and leftover farro from dinner reaming from the 3rd day combined with a few slices of avocado and poached egg.

-Snack: Walnut and Dried apricots.

-Lunch: Bean, quinoa, and vegetable salad combined with a slice of whole-grain bread.

-Snack: Whole-grain crackers with black bean dip.

-Dinner: Grilled chicken skewers combined with cucumber, bulgur wheat and red onion salad.


6th Day

-Breakfast: Tea or Coffee with capers, tomato slice and smoked salmon, capers.

-Snack: Fruit that are available for that season.

-Lunch: Bean salad with whole-grain crackers.

-Snack: Olives and Piece of cheese.

-Dinner: Coscous served with Moroccan lamb stew.


7th Day

-Breakfast: Tea or Coffee served with Greek yogurt, raspberries and sunflower seeds.

-Snack: Pistachios with orange.

-Lunch: whole-grain bread with cheese, olives and sliced tomatoes.

-Snack: Flavored lupini beans

-Dinner: Vegetable stew with Red lentil.


8th Day

-Breakfast: Tea or Coffee served with sautéed greens, two eggs and orange.

-Snack: Chickpeas (Roasted).

-Lunch: Remaining lamb stew from dinner on the 6th day.

-Snack: Dark chocolate with mixed nuts.

-Dinner: Roasted potatoes, zucchini and baked white fish.


9th Day

-Breakfast: Milk-shake or smoothie made with the milk, banana, cocoa powder and frozen cherries.

-Snack: Hummus stuffed inside mini peppers.

-Lunch: Tuna salad made with dried herbs, sun dried tomatoes, olives, olive-oil served on spinach with whole grain crackers and mixed veggies.

-Snack: Fruit with a Piece of cheese.

-Dinner: whole-grain bread with Hearty Tuscan white bean soup.  


10th Day

-Breakfast: Tea or Coffee with a bowl of oatmeal combined crushed walnuts, raisins with honey to taste.

-Snack: Fruit with Greek yogurt.

-Lunch: Remaining Tuscan white bean soup from dinner on the day 9th day.

-Snack: Hummus with cucumber, sliced vegetable and celery.

-Dinner: Garlic lemon chicken combined with Israeli couscous and asparagus.


11th Day

-Breakfast: Tea or Coffee and vegetable frittata with avocado.

-Snack: Nut butter spread on Apple.

-Lunch: Hummus and pita with prepared dolmas. 

-Snack: Sliced vegetables with Greek yogurt dip.

-Dinner: Seafood stew made with white fish and shrimp in a tomato sauce.


12th Day

-Breakfast: Tea or Coffee and a plate of ricotta garnished with fruit like peaches, fresh apricots, berries and honey to taste.

-Snack: Nuts seasoned with little salt like pistachios and hazelnuts.

-Lunch: Whole-grain pasta with tomato, feta, red onion and Kalamata olives combined with romaine.

-Snack: Fruit salad (as many fruits as you like).

-Dinner: the remaining seafood stew from dinner on the 11th day


13th Day

-Breakfast: Tea or Coffee with oatmeal, blue berries and nut butter.

-Snack: Greek yogurt.

-Lunch: Bean-based soup served with salmon salad sandwich. Snack: Whole-grain crackers topped with smashed avocado.

-Dinner: Baked eggs in tomato sauce served with served over polenta and feta.


14th Day

-Breakfast: Tea or Coffee served with ricotta, sliced fruit and toasted whole-grain bread.

-Snack: Mixed nuts with dried cranberries.

-Lunch: Quinoa served with roasted potatoes, walnuts and goat cheese.

-Snack: Pita chips put in hummus and olives.

-Dinner: Bread crumbs and Parmesan served along artichoke and cannellini bean pasta.



In conclusion, the Mediterranean time-table has proven effective on health enhancement of the body. The diet consist of healthy fat, plant-based foods and little quantity of animal products. This diet has a reputation of helping the body reduce the risk of heart disease, improve gut health, healthy weight loss and supporting brain health.

The guidelines that has been outlined and the 14-days’ time table in this article, will give you a healthy life filled with healthy benefits.




1. Can vegetarians or vegans engage in the Mediterranean time-table?

-The diet is suitable for both anybody. Vegetarian or vegan can follow the meals by eating plant-based alternatives instead of animal products like tempeh, tofu and legumes.


2. Can alcohol be taken while on a Mediterranean time-table?

-The only alcohol you are allowed to take is red wine, which should only be taken at a minimal level.


3. How long will I be on a Mediterranean time-table to see the health benefits?

-Depending on the person and the health condition of the person, it should take few weeks to a month to see significant health benefits.


4. Can I eat any other food while following Mediterranean time-table?

-The Mediterranean time-table is not strict, meaning you can still eat your favorite foods at a minimal level.


5. Can people who have dietary restrictions like lactose intolerance and gluten-free use the Mediterranean time-table?

-The Mediterranean time-table is so flexible that it can fit for anyone regardless of any issues you might have. Meaning that for someone with dietary restrictions, all the have to do is to substitute the gluten-free grains like brown rice for wheat-based grains like pasta.

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