Mediterranean Diet: Shopping List And Plan For Eating Lots of Vegetables And Fruit

With the emphasized vegetarian Mediterranean diet, the pounds are supposed to fall off in a healthy way. We clarify whether this is true and what the diet according to the Mediterranean diet can look like.

Successful and Healthy Mediterranean Diet?

Because of its high proportion of fresh vegetables, fruits, legumes, fish, nuts, and olive oil, the Mediterranean diet is considered a healthy way to lose pounds. And indeed, according to the German Society for Nutrition, the diet is successful in people with type 2 diabetes mellitus. This widespread disease is often, if not always, associated with being overweight. And healthy people can also benefit from the typical foods of the Mediterranean diet: It is undisputed that a plant-based diet provides many important nutrients. When it comes to energy density and thus the calorie deficit, which is a prerequisite for weight loss, it depends on the selection and preparation of the food. The Mediterranean cuisine can also be based on industrially processed products and thus make you fat rather than slim. An Italian pizza, for example, is the Mediterranean, but not suitable for diets. And even a Mediterranean stir-fry — straight out of the freezer — can be high in salt, unhealthy fats, and even sugar.

Cooking according to a Mediterranean diet plan

So, the most important rule of any Mediterranean diet plan is: Pick out Mediterranean recipes that are made with fresh foods. Make sure meals are about 55 percent complex carbohydrates, about 30 percent fat, and about 15 percent protein. Put the following foods on the shopping list for your Mediterranean diet:

• preferably regional, seasonal vegetables and fruit
• Potatoes, whole grains, rice
• cold-pressed, virgin olive oil
• nuts and kernels
• Fish, seafood, lean poultry
• Legumes such as lentils, beans, and chickpeas
• Goat and sheep eggs and low-fat dairy products
• fresh herbs, onions, garlic
• Red wine (recommended in moderation)

This is what a Mediterranean diet meal plan can look like

The foods mentioned can be used as part of the Mediterranean diet as follows for an exemplary weekly plan:

• Monday: morning: goat yoghurt with fresh fruit and nuts; lunchtime: bean salad; in the evening: fish and vegetable gratin
• Tuesday: morning: wholemeal roll with vegetarian spread; lunchtime: farmer’s salad with feta; in the evening: pasta with salmon
• Wednesday: morning: poached eggs with tomatoes; noon: ratatouille; in the evening: fish soup
• Thursday: morning: porridge with berries; lunchtime: rice and vegetable pan with shrimp; in the evening: guacamole with wholemeal bread
• Friday: morning: scrambled eggs with vegetables; lunchtime: fish fillet with baked potatoes and zucchini; in the evening: halloumi skewers with salad
• Saturday: morning: omelet with mushrooms; lunchtime: risotto with fennel; in the evening: Mediterranean pasta salad
• Sunday: in the morning: wholemeal rolls with fresh goat cheese; lunchtime: chicken breast fillet on Mediterranean mixed vegetables, with rice; in the evening: oven-roasted vegetables with flatbread

Of course, you can change and modify the Mediterranean diet recipes for breakfast, lunch, and dinner as you like. The Mediterranean diet can be supported by sport and relaxation. Enjoy your meals in peace and chew thoroughly – this also contributes to weight loss.