5 Tips for Creating Your Mediterranean Diet Plan

Jan 3, 2022

The good news is that because this is a style of eating versus a set of rigid rules, you can fully customize this approach to suit your likes and dislikes. There’s no following this to a T or falling off the wagon and feeling like a failure. 

It’s a diet to last you a lifetime,  Still, here are five important tips to get you started:

1. Eat more legumes

Not only are they a staple that you’re probably not eating enough of anyway, but “they’re budget friendly and pack a great nutritional punch,” 

Also they’re high in fiber and protein, and low in fat.

These include lentils, dried peas, beans, and chickpeas (like hummus).

 2. Don’t overdo it on the alcohol. 

One common misunderstanding is that those following the Mediterranean diet is you can drink a lot of red wine. 

Alcohol is part of the whole lifestyle. If you do drink wine, have a moderate amount while eating and savoring a meal with friends or family,

3. Make meat a side

Traditionally, people ate meat only for special occasions, such as a Sunday supper, and even then in small amounts.

 Try to incorporate more vegetarian-based mains (think: beans, tofu, or seitan) into your day.

“A good place to start is going vegetarian one day a week,”

 When you do eat meat, focus on choices like skinless chicken and save red meat for once a week or twice a month.


4. Eat fewer sweets

Just like meat, make desserts a special occasion dish. That doesn’t mean sugar is out — have a bit in your coffee if you’d like,

But on a daily basis, there isn’t much sugar eaten..

5. Cook with olive oil

Make extra-virgin olive oil the oil you cook with.

While overdoing it with this oil can lead to weight gain (it’s a fat after all, so the calories can add up quickly).

it’s rich in heart-healthy polyunsaturated and monounsaturated fat, so you can feel good about keeping a bottle handy in the kitchen.

You can also use it in cold applications to make salad dressing or to drizzle on cooked veggies or side dishes.

To Sum It Up

A Mediterranean diet can be great for people who are overweight, diabetic or looking to improve their metabolic health.

And, as with any diet, it will only work if you are consistent and stick with it in the long term.

That being said, few things are as well proven in nutrition as the powerful health and weight loss benefits of a Mediterranean diet.

How to get started?

By the way if you like this and you are serious getting into the Mediterranean diet.

We do recommend The 21 Day Mediterranean Diet Challenge. It has a meal plan, grocery lists and recipes to help you get started.

  • Have a healthy plan and reduce stress
  • Eat healthy everyday
  • Tasty recipes
  • Feel happier and energetic

Want an easy way to eat the Mediterranean diet and meals that you can cook at home?

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