The Mediterranean diet [1] is touted time and time again as the best diet out there [2]. It's not only great for shedding pounds, but it can also improve your gut health [3] and even your brain function. And did we mention it can help you live longer [4]? If you haven't tried this super simple diet [5] yet, it's time to give it a shot.
Meals on the Mediterranean diet follow this formula: half vegetables and fruit, a quarter whole grains, and a quarter fish, lean protein, or vegetarian protein, with a small amount of healthy fat. Sounds simple, right? The diet is less extreme than many other diets, so it's likely to be an easy transition from whatever you're eating now [6]. It's just a matter of filling up on low-starch vegetables and fruits and keeping your lean protein intake high. To get you started, we've put together a week of meals you can try out. You can, of course, mix and match as you please, as long as you keep the meal formula in mind.
Day 2
Breakfast: slow cooker steel-cut oatmeal [8]
Lunch: kale and farro salad [9] with mixed fruit
Dinner: sheet-pan salmon with crispy cabbage and kale [10] (or a vegetable of your choice) and couscous
Snack: a few pieces of cheese
Day 3
Breakfast: mini frittata egg bites [11] with brown rice
Lunch: smoked salmon sandwich with avocado and wasabi [12], and a side salad with veggies and walnuts, drizzled in olive oil and vinegar
Dinner: Greek yoghurt chicken salad [13] with whole-wheat bread and a glass of wine
Snack: mixed fruit
Day 4
Breakfast: slow cooker steel-cut oatmeal [14]
Lunch: watermelon bowl salad [15] with a side of wild rice
Dinner: lemon-herb grilled chicken [16] with brown rice and steamed broccoli, drizzled with olive oil
Snack: mixed veggies with smashed avocado to dip
Day 5
Breakfast: yoghurt-filled cantaloupe [17] with whole-wheat toast
Lunch: pesto salad with whole-grain pasta [18] and grilled chicken or tofu
Dinner: Asian chicken salad [19] with brown rice drizzled in olive oil
Snack: mixed nuts
Day 6
Breakfast: poached egg and avocado toast [20] with tomatoes
Lunch: burrito bowl [21] with brown rice and avocado
Dinner: cod with asparagus in parchment [22] with a side of couscous
Snack: a few pieces of cheese and a glass of wine
Day 7
Breakfast: yoghurt-filled cantaloupe [23] with whole-wheat toast
Lunch: spiced carrot soup with crispy chickpeas and tahini [24] and a slice of whole-grain bread
Dinner: warm artichoke and mushroom salad [25] with chicken and couscous
Snack: mixed nuts