28 Day Mediterranean Diet Plan

If you want to lose weight in four weeks and looking for a diet that works; 28 days Mediterranean diet plan is the solution. It includes plans healthy foods like fruits and vegetables, fish, whole grains, and limiting unhealthy fats, and meat, while mainly depends on the intake of olive oil because it is an important source of beneficial fats .

Research has shown that the Mediterranean region have low rates of heart disease and obesity compared with the United States and the West as a whole. The research showed that traditional eating habits of the region have a vital impact on reducing rates of chronic diseases. For example, garlic is an important element in the Mediterranean diet, as it helps to prevent blood clots and cholesterol levels, and also helps protect against cancer.


Why follow the Mediterranean diet?

There are reports that the Mediterranean diet is one of the fastest diets that prevail in the United States because of the enormous health benefits and weight loss results.

This reflects positively on the health and quality of life of people, often easily they adopt to food of the Mediterranean diet. The diet keeps steadily heart health and reduce the proportion of cholesterol and modulate blood pressure and reduces weight naturally.

In this context, American studies suggest that the Mediterranean diet helps reduce the likelihood of exposure to cardiovascular disease and stroke risk by 30%, also play a role in relieving symptoms depression and “Alzheimer” and the level of blood sugar. And as they say “you are what you eat”.

Do not forget that the total percentage of fat in the diet is 25% to 35% of total calories, while saturated fat does not exceed 8% or less of the relationship mentioned above.

What are the main characteristics of the Mediterranean diet menu?

The Mediterranean diet is not concentrated on reducing only the total fat intake, but depends largely on the choice of healthy types of fat, such as diet does not encourage eating saturated fats or oils hydrogenated, as they contribute significantly to gain weight quickly.

  • on recipes of the Mediterranean diet are based in the use of olive oil as the main source of fat , where olive oil it is the main source of monounsaturated fat, a type of fat that can help lower bad cholesterol (LDL) when used in place of saturated fats, and olive oil contains the highest levels of plant compounds that have antioxidant effects, help weight loss.
  • Canola oil and some nuts contain linolenic acid (a type of omega 3 fatty acids), such as omega-3s reduce triglycerides, inhibit blood clotting, which helps reduce the incidence of sudden heart attacks, and improved cardiovascular health and helps regulate blood pressure. Seafood such as mackerel, trout, herring, sardines, tuna, salmon and other fish are rich sources of omega 3 and part of the Mediterranean diet plan for 28 days.
  • Mediterranean diet is a system that is delicious and healthy to follow . Where many people began the diet to lose weight and continued on the same diet after reaching the desired weight. Consumption of fruits and vegetables and whole grains are sufficient to body the necessary nutrients, but for some people that’s not enough. That’s what the Mediterranean diet adds to this simple equation; FLAVOR!
  • Nuts and seeds are a good source of fiber, protein and healthy fats. where you can take a handful of almonds or cashews or pistachios or walnuts as a snack between meals fast. Use olive oil or canola oil as a substitute for butter or margarine, which can spray a fine mist of vegetables and salads, such as garlic and green onion and seasoning.
  • Mediterranean diet recipes use herbs and spices, to give a delicious taste of food, as well as reducing salt intake and fat.
  • Reduce consumption of red meat in the diet plan 28 days as much as possible. Fish is a great substitute and be sure to avoid sausages, bacon and other processed meats containing a high percentage of fat. Choose low-fat dairy products, and reduce the intake of high-fat dairy products such as cheese and ice cream, and replace it with skim milk and nonfat products such as yogurt and low fat cheese.
mediterranean diet plan


28 days Mediterranean diet plan

Each day of the following Mediterranean diet plan 28 days will give you 1,500 calories. You may need to be adjusted to meet your goal of weight factors calories, but that is not recommended unless necessary.

Day 1

Breakfast:

  1. 1 cup skim Greek yogurt
  2. 3/4 cup berries (any kind)
  3. 2 tablespoons nuts

Lunch:

  1. large salad with 2 cups of mixed vegetables; plus 0.3 ounces canned or fresh salmon, sliced ​​tomato and cucumber, 2 tablespoons of olive oil and a tablespoon of red wine vinegar.
  2. 1 small slice of whole wheat bread

Snack:

  1. 1 tablespoon oil nut
  2. 1 medium apple

Cena:

  1. tomato soup vehicle (see recipe below)
  2. 1 wholemeal roll
  3. 1 cup skim milk

Dessert:

  1. ¾ ounces of roasted almonds

Calories 1509
carbohydrates 184 g
proteins 81 g
Fat 56 gm
saturated 7 gm
semi-saturated 0
Cholesterol 57 mg
sodium 1504 mg
Fiber 36 gm

Day 2

breakfast:

  1. 2 egg whites with ¼ cup red pepper cooked in two tablespoons of canola oil
  2. 2 slices whole wheat bread
  3. ½ cup skim milk
  4. 1 fresh orange

Snack: 19459031 [] [] [19459004

  1. ¾ cup fresh strawberries

Lunch:

  1. leek soup (see recipe below)
  2. large salad with 2 cups lettuce, ½ cup of beans and 1 tablespoon of nut 0.1 ounces feta cheese, 2 teaspoons olive oil and 1 tablespoon red wine vinegar
  3. 2 small whole wheat crackers Integral

Snack:

  1. 1 ounce of chips of whole corn
  2. 2 fresh oranges

Cena:

  1. 3 ounces of meat
  2. 1 medium mashed potatoes
  3. ½ cup broccoli and cauliflower and carrots, plus 2 teaspoons olive oil
  4. 1 cup skim milk

Calories 1513
carbohydrates 163 g
proteins 83 g
fat 61 gm
saturated 12.4 g
semi-saturated 0
cholesterol 125 mg
sodium 1,505 mg
Fiber 29 gm

Day 3

Breakfast:

  1. 1 cup oatmeal
  2. ½ cup skim milk
  3. ½ cup of strawberries
  4. 2 tablespoons nuts

Lunch:

  1. 3 ounces of breast turkey with two slices of whole wheat bread, plus lettuce and tomato and a small spoonful of low-fat mayonnaise
  2. 1 pear medium size fruit


Snack:

  1. 2 tablespoons of hummus
  2. 1 small carrot cup

Cena:

  1. black beans mushroom burger (see recipe below)
  2. cobb salad of watercress and slices of red onion and two tablespoons of olive oil and one teaspoon red wine vinegar

Snack: 19459031 [] [] [1945900419459032

  • [] 1 cup pistachios
  • Calories 1519
    hydrates carbon 180g
    proteins 80g
    fat 62.7 gm
    saturated 7.1 gm
    semi-saturated 0
    cholesterol 96 mg
    sodium 1,424 mg
    Fiber 38 gm

    Day 4

    Breakfast:

    1. whole 1 wheat bun
    2. 2 tablespoons walnut oil
    3. ½ cup skim milk

    lunch:

    1. pumpkin soup (see recipe below)
    2. 3 ounces of tuna on whole wheat bread with fresh onion and a tablespoon of mayonnaise lowfat
    3. ¼ melon

    Snack:

    1. 1 cup skim milk Greek with a tablespoon of almonds and granola

    Cena:

    1. 4 ounces cooked chicken breast
    2. ⅔ cup couscous white wheat, cooked
    3. 1 cup spinach and ½ cup sliced ​​carrots cooked in a tablespoon of olive oil

    Snack

    1. 1 mashed potatoes
    Calories 1492
    carbohydrates 177 g
    proteins 104 g
    semi-saturated fat 49 gm
    saturated 5.6 g
    0
    cholesterol 93 mg
    sodium 1398 mg
    Fiber 27 gm

    Day 5

    Breakfast:

    1. 1 cup crushed wheat
    2. 1 cup skim milk
    3. ½ cup berries

    lunch:

    1. 1 veggie burger with whole wheat bread, ½ cup salsa of black beans, corn, lettuce, tomato slices
    2. ½ cup skim milk

    Snack:

    1. 1 ounce of nuts dry roasted


    Cena:

    1. grilled salmon and asparagus berries (see recipe below)
    2. ⅔ cup cooked brown rice
    3. ½ cup skim milk
    4. ¾ grain of fresh peaches
    Calories 1511
    carbohydrates 196 g
    proteins 89g
    fat 44 gm
    saturated 6.8 gm
    semi-saturated 0
    cholesterol 110 mg
    sodium 1338 mg
    Fiber 28 gm

    Day 6

    Breakfast:

    1. 1 cup low-fat cheese
    2. 1 cup strawberries

    Lunch:

    1. salmon slices ( see recipe below)
    2. lettuce salad, sliced ​​carrot, sliced ​​red onion and a tablespoon of olive oil and a tablespoon of red wine vinegar.
    3. 1 cup skim milk


    Supper (in a restaurant, about 800 calories):

    1. 1 appetizer of mussels with tomato sauce
    2. 6 ounces scrod
    3. 1 cup roasted asparagus
    4. two tablespoons oil vinegar and olive red
    5. 1 muffin
    Calories 1506
    carbohydrates 114 g
    proteins 111 g
    fat 53.8 gm
    saturated 9.8 g
    semi-saturated 0
    cholesterol 157 mg
    sodium 1,782 mg
    Fiber 22 gm

    Day 7

    breakfast and lunch

    1. tortilla two egg whites and one ounce of low-fat cheese and ¼ cup of cooked broccoli
    2. 2 ounces turkey sausage
    3. rye bread with apple (see recipe below)

    Snack:

    1. ¾ Greek yogurt (fat) with 1 cup of watermelon


    Cena:

    1. 1 ½ cup whole wheat spaghetti and a cup of broccoli and cauliflower cooked in two tablespoons of olive oil
    2. ⅓ tomato sauce
    3. 1 tablespoon cheese
    4. whole 1 wheat roll

    Snack:

    1. 1 slice of toast made with whole wheat flour with a tablespoon of peanut butter
    Calories 1477
    carbohydrates 183 g
    proteins 80 g
    fat 56 gm
    saturated 12.4 g
    semi -saturada 0
    cholesterol 80 mg
    sodium 1,901 mg
    Fiber 34 gm

    Day 8

    Breakfast:

    1. 1 cup of green tea and Greek yogurt
    2. 1 banana and every piece of wheat bread with a little honey

    Lunch:

    1. salad with a slice of escalope (roasted with herbs turkey)
    2. figs or other seasonal fruits.


    Snack :.

    1. apricots and other seasonal fruits


    Dinner:

    1. tortilla two egg whites and one ounce of low-fat cheese and ¼ cup of cooked broccoli
    2. 1 orange and grapefruit juice

    Day 9


    Breakfast:

    1. 1 cup grapefruit juice or green tea
    2. whole slice of wheat bread accompanied by a jam of your choice (two teaspoons)

    lunch:

    1. 1 veggie burger with whole wheat bread, ½ cup salsa of black beans, corn, lettuce, tomato slices


    Snack:

    1. 1 banana or other fruit in season

    Cena :.

    1. vegetable soup and two squares of black chocolate for dessert
    2. 1 medium orange

    Day 10

    Breakfast:

    1. 1 cup grapefruit juice or green tea
    2. Greek yogurt and half a grain of chopped banana in a bowl with honey and oatmeal.

    Lunch:

    1. pumpkin soup (see recipe below)
    2. 3 ounces tuna on whole wheat bread with fresh onion and a tablespoon of low-fat mayonnaise
    3. ¼ melon

    Snack:

    1. ¾ ounces of roasted almonds
    2. 1 orange
    3. nonfat yogurt

    Cena:

    1. tomato soup vehicle (see recipe below)
    2. 1 wholemeal roll
    3. 1 cup skim milk

    Day 11

    Breakfast:

    1. Greek yogurt with some strawberries and honey. a slice of whole wheat bread
    2. 1 orange or a banana


    Lunch:

    1. cucumber salad with mint, zucchini, tomatoes and grilled beef
    2. two cookies (wheat) and sesame (or figs, oranges, etc. .) for dessert

    Snack:

    1. 1 ounce of chips of whole corn
    2. 2 fresh oranges


    Cena:

    1. wholemeal bread and tomato puree and garlic, olive oil and salt
    2. Spanish tortilla with red onion

    Day 12

    Breakfast:

    1. 1 cup oatmeal
    2. ½ cup skim milk
    3. ½ cup strawberries
    4. 2 tablespoons nuts


    Lunch:

    1. leek soup (see recipe below)
    2. large salad with 2 cups lettuce, ½ cup of beans and 1 tablespoon of nut 0.1 ounces feta cheese, 2 teaspoons olive oil and 1 tablespoon red wine vinegar
    3. 2 small cookies integral
    4. wheat


    Snack:

    1. cookies with whole grains and two squares of dark chocolate.

    Cena:

    1. Aljelbanh steamed potatoes with olive oil. Some canned sardines with lemon. Milk from sheep’s milk for dessert.

    Day 13

    Breakfast:

    1. 1 cup of tea green and Greek yogurt
    2. white cheese, honey whole wheat bread
    3. 1 banana or orange

    Lunch:

    1. Mediterranean salad (see recipe below)
    2. steamed carrots
    3. an apple or other seasonal fruit dessert

    Snack:

    1. a slice of bread with olive oil
    2. ¾ cup fresh
    3. strawberries

    4. nonfat yogurt

    Cena:

    1. soup vehicle tomato (see recipe below)
    2. 1 wholemeal roll
    3. 1 orange

    Day 14

    Breakfast:

    1. a cup of yogurt with ½ cup of strawberries and a tablespoon of honey
    2. slice of toast with half a tablespoon of mashed avocado

    Lunch:

    1. bread; a slice of whole grain with 2 tablespoons of hummus with fresh vegetables and tomato slices
    2. a bowl of minestrone soup
    3. orange
    4. a glass of water with lemon

    Snack:

    1. 1/8 cup sliced ​​almonds
    2. 1/8 cup peanut

    Cena:

    1. salmon with a spoonful of mustard
    2. ½ cup couscous
    3. ½ cup of zucchini
    4. 4 columns of asparagus

    salad:

    1. ½ cup arugula
    2. ½ cup spinach
    3. a tablespoon of parmesan cheese
    4. a tablespoon of vinegar

    Dessert:

    1. A small bunch of grapes
    2. ½ cup lemon

    Day 15

    breakfast:

    1. 2 egg whites with ¼ cup red pepper cooked in two tablespoons of canola oil
    2. 2 slices whole wheat bread
    3. ½ cup skim milk
    4. 1 fresh orange

    Snack: 19459031 [] [] [19459004

    1. ¾ cup fresh strawberries

    Lunch:

    1. leek soup (see recipe below)
    2. large salad with 2 cups lettuce, ½ cup of beans and 1 tablespoon of nut 0.1 ounces feta cheese, 2 teaspoons olive oil and 1 tablespoon red wine vinegar
    3. 2 small whole wheat crackers Integral

    Snack:

    1. 1 ounce of chips of whole corn
    2. 2 fresh oranges

    Cena:

    1. 3 ounces of meat
    2. 1 medium mashed potatoes
    3. ½ cup broccoli and cauliflower and carrots, plus 2 teaspoons olive oil
    4. 1 cup skim milk

    Day 16

    Breakfast:

    1. 1 cup oatmeal
    2. ½ cup skim milk
    3. ½ cup strawberries
    4. 2 tablespoons nuts

    Lunch:

    1. 3 ounces of turkey breast with two slices of bread
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