Healthy Mediterranean 7 Day Meal Plan:
With an emphasis on plant based foods, the Mediterranean diet is full of fresh fruits, vegetables, nuts and legumes. Yogurt, cheese and milk provide a good source of calcium and vitamin D. Herbs and spices are used to flavor foods and unsaturated fats such as olive oil replace butter and other unhealthy fats. Red meat consumption is limited and fish and poultry are eaten weekly. Studies show that eating a Mediterranean diet may protect against heart disease, metabolic syndrome, obesity, type 2 diabetes, dementia, and Alzheimer’s disease. The Mediterranean diet may also promote a longer lifespan. The plans provide approximately 50% carbohydrate, 20% protein and 30% of fat and are also high in fiber. Contains 7 day meal plans in these calorie ranges: 1000, 1200, 1500, 1800, 2000, 2200, 2400, 2600, 2800 and 3200.
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