7-Day Mediterranean Diet Meal Plan for Weight Loss

Starting your weight loss journey can feel overwhelming, especially with the myriad of diet plans available. However, the Mediterranean diet is widely considered to be one of the most effective because it offers a balanced, realistic approach to weight loss.

This diet draws inspiration from the eating habits of countries that border the Mediterranean Sea, such as Greece, Italy, and Spain. It emphasizes whole foods, heart-healthy fats, and a diverse range of plant-based ingredients.

Below, Sesame's Medical Director Dr. Allison Edwards, MD explains the core principles, benefits, and practical suggestions for adopting the Mediterranean diet, alongside a 7-day meal plan to kickstart your weight loss journey.

Core principles of the Mediterranean diet

The Mediterranean diet isn't just about food - it's a lifestyle that encourages physical activity, sharing meals with others, and enjoying a diverse range of nutrient-dense foods. Here are its core principles:

• High consumption of plant foods: The bedrock of this diet involves plant-based foods such as fruits, vegetables, whole grains (like brown rice, oats, quinoa), legumes (beans, lentils, chickpeas), nuts, and seeds. These offer vitamins, minerals, fiber, and antioxidants; the diet is plant-based, focusing on whole foods rather than animal proteins.
• Healthy fats: The primary source of fat is extra virgin olive oil, used generously for cooking and dressings. Olives, avocados, and fatty fish (like salmon, tuna, sardines) provide additional healthy fats.
• Moderate protein intake: This diet emphasizes lean protein sources like fish and poultry over red meat.
• Limited sugar and processed foods: Foods that are highly processed or high in sugar - such as sodas, syrups, chips or dressings - are kept to a minimum.
• Herbs and spices over salt: Flavoring foods with herbs and spices rather than relying on salt is encouraged.

Health benefits of the Mediterranean diet

With its emphasis on whole foods, healthy fats, and a variety of plant-based ingredients, the Mediterranean diet stands out not just as a path to weight loss but as a sustainable lifestyle choice. Its benefits for weight loss are deeply intertwined with its broader health advantages, including improved heart and brain health. Some health benefits include:

• Weight management: The Mediterranean diet promotes a healthy weight and can combat obesity.
• Heart health: The high content of heart-healthy fats and fibers in this diet can improve cardiovascular health; it's been shown to reduce the risk of heart disease and stroke by lowering high blood pressure, high cholesterol, and other risk factors.
• Brain health: Some evidence suggests that this diet may lower the risk of cognitive decline and Alzheimer's disease. A 2021 study in the Journal of the American Geriatrics Society found that those who closely followed the Mediterranean diet had a 72% lower risk of developing dementia compared to those who did not adhere to the diet closely.
• Diabetes management: Helps blood sugar regulation and insulin sensitivity, which is important with type 2 diabetes.
• Overall longevity: May support living a longer, healthier life.

Nutritional guidance for the Mediterranean diet

The Mediterranean diet offers a variety of foods that can be tailored to your personal preferences, making it easier to stick to in the long term. Here are some rules of thumb when deciding what to cook or eat:

• Fish and seafood: Opt for this type of meat at least twice a week; it offers protein and critical omega-3 fatty acids.
• Lean poultry in moderation: Chicken, turkey, and other poultry are eaten less frequently than fish, but more often than red meat.
• Red meat sparingly: Red meat (beef, pork, lamb) is consumed only occasionally, a few times per month if at all.
• Herbs and spices: These add flavor to dishes, reducing the need for excessive salt.
• Moderate dairy: Cheese, yogurt and butter are consumed in moderate amounts; dairy is often high in saturated fats, which can raise your LDL (bad) cholesterol.
• Wine in moderation: If consumed, limit wine consumption to a glass a day for women and two for men. Red wine in particular contains antioxidants, like resveratrol, that aren’t found in white wine or spirits.
• Water first: Water is the primary drink of choice for hydration.

Practical suggestions for following the Mediterranean diet

There's no one "right" way to follow the Mediterranean diet. It's adaptable to your taste, culture, and dietary needs. Here are several pointers for incorporating this diet into your lifestyle in a sustainable, long-term way:

• Keep flexibility in mind: Adjust portion sizes based on your needs.
• Make gradual changes: Rather than a total overhaul, start with small swaps and additions based on the Mediterranean principles.
• Keep healthy snacks on hand: Keep healthy snacks at your disposal, such as fruits, veggies, nuts and hummus.
• Cooking methods: Focus on grilling, baking, and roasting. Use olive oil for cooking and as a healthy fat source.
• Focus on pleasure: Enjoy the flavors and explore Mediterranean culinary traditions for a delicious and more sustainable dietary pattern.

Mediterranean Diet: 7-day meal plan example

• Breakfast: Greek yogurt with mixed berries and a sprinkle of walnuts.
• Lunch: Whole-wheat pita with hummus, cucumber, and tomato salad.
• Dinner: Grilled salmon with quinoa and roasted Mediterranean vegetables (zucchini, eggplant, bell peppers).

• Breakfast: Overnight oats with chia seeds, sliced almonds, and fresh fruit.
• Lunch: Lentil soup with a side salad topped with olive oil and balsamic vinegar.
• Dinner: Chicken breast with brown rice and steamed broccoli.

• Breakfast: Scrambled eggs with spinach and feta cheese in a whole-grain wrap.
• Lunch: Tuna salad (made with olive oil-based mayo) on whole-wheat bread with lettuce and tomato.
• Dinner: Whole-wheat pasta with marinara sauce, mixed vegetables, and grilled shrimp.

• Breakfast: Smoothie made with spinach, banana, blueberries or raspberries, and a scoop of plant-based protein powder.
• Lunch: Quinoa salad with chickpeas, chopped bell pepper, cucumbers, and feta cheese.
• Dinner: Baked cod with lemon and herbs, served with roasted sweet potatoes.

• Breakfast: Two whole-wheat pancakes topped with sliced banana and peanut butter.
• Lunch: Leftovers from dinner the previous night.
• Dinner: Black bean burgers on whole-wheat buns, with sides of sweet potato fries and coleslaw.

• Breakfast: Avocado toast on whole-grain bread with a poached egg.
• Lunch: Turkey wrap with roasted vegetables and a light vinaigrette.
• Dinner: Shrimp scampi with zucchini noodles.

• Breakfast: Oatmeal with sliced fruit and a handful of nuts.
• Lunch: Mixed greens salad with grilled chicken, avocado, and a lemon vinaigrette.
• Dinner: One-pan roasted chicken with potatoes, carrots, and onions.

Disclaimer: This is a sample plan. Always consult with your healthcare provider to personalize a diet plan tailored to your individual goals, medication, and overall health.